EnerChi Fitness Blog » ChiRunning

Internal Fitness First, External Verify Second

echifitness — Thu, 02 Feb 2012 21:43:48 +0000

Recently a client, now great friend, was proud to report that she had passed on the opportunity to have a GPS watch. This was big; she was once a distracted with music pushing through type of runner, disconnected and a thirst for more *validating* data.

But now she has transformed herself into someone who is “happy being in tune and listening to my own body“. Interesting choice of words … in “tune” and “listening” … which implies she is now creating her own music. As she listens she can adjust the notes (form elements) based on what she hears. It is an opportunity for continuous improvement to see just how sweet the music can sound. This includes the sound at the end of a run. The body and mind can say “ouch” or it can say “ahhh” depending upon how much attention you give it.

But is it not necessarily the watch and data that creates a disconnect. It is usually the receiver processing it. Every moment of every day we are bombarded with information. We focus on some bits, notice others, and discard others based on our individual filters. The question is which is which for you.

My focus bits:

Principles, they define how I “move” through each moment
Thoughts, they maintain or create habits consistent with my principles
Body Senses, they provide feedback on how I am doing and guide my thoughts

My notice bits:

External feedback points, they provide “input” I can use to *verify* my progress. This information; whether it be a distance, a pace, an image, a video, a comment, is all just information. It can inform or it can validate/devastate depending on its perceived importance.

My (notice then) discard bits:

Negative comments, incongruent or absolutist statements, scarcity mentalities, etc. The act of noticing these before discarding them provides a valuable reminder.

As a coach, moments like the above when someone steps back from a risky edge of mind over matter are priceless. When I first stepped back from this edge 6 years ago I ran for over a year focusing on quality practice time with little focus on distance or pace. About a year ago I added a non-GPS foot pod watch (Garmin FR60) that gives me feedback for cadence, heart rate and approximate distance (and pace). It is just enough information to *verify* my progress. But the techie in me is now considering that GPS watch. I go back and forth daily wondering if this will be too much precise information? Will my tendencies for seeking *validation* be challenged? Or will my internal focus clearly remain the priority?

Given my past tendencies, it is a little scary. Which makes it a real good test of … Internal Fitness First, External Verify Second.

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David Stretanski is a holistic health, fitness and wellness coach and Certified ChiRunning®/ChiWalking® Instructor. For more information on David, please see his About Me, Contact page or his website at http://www.eChiFitness.com.

ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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What’s your Cadence (Part 2)?

echifitness — Wed, 25 Jan 2012 22:34:15 +0000

Some time ago I posted What’s Your Cadence? about compatibility between runners when it comes to cadence. That post suggested picking your running partners carefully and/or paying close attention to maintaining your own cadence when running with others. But I often see running advice that suggests everyone should run at a the same 180 cadence (90 one side). The advice is sometimes justified by suggesting that is what the elites do. But is there only one “right” cadence?

Let’s look to another “machine” to see if there are some clues to the answer. If you look at most cars, their general design is similar, yet their RPM (cadence) vs. efficiency or vs. horsepower or vs. torque curves are different. They are different because their design objectives are different. Some cars are for built for efficiency, some are for speed, some are for comfort, and some are for hauling stuff/people around.

Hmm, if you look at the human design, it is also similar but again there are differences from person to person. Some differences are genetic and some are affected by lifestyle. Is it possible that our *current* differences can influence how we “operate”? I say current because some characteristics can change such as weight, flexibility, fitness level, fuel intake, objective or simply habit.

So we have variability across individuals that can also change over time – and yet everyone’s cadence is supposed to be the same? I don’t buy it.

In general, shorter legs can turn over quicker with less extra effort. And longer legs have a harder time turning over quicker. But longer legs support a longer stride or gear. Wait, this is sounding familiar … shorter car gear, higher cadence possible to prevent stalling. Higher car gear, lower cadence possible to maintain momentum.

These are the same principles ChiRunning suggests:

A cadence range to account for the individual. Below the range and you are spending a long time on your feet. Above the range and you are probably working hard to turn over your feet.
Body sensing input via the *current* PRE, perceived rate of exertion.
In general, shorter legs operating towards the higher end of this range.
In general, longer legs operating towards the lower end of this range.
A relatively constant cadence for an individual with possible adjustments on very steep hills up or down.
Increasing speed by focusing mainly on increasing your “gear” or stride length in at least three distinct ways.

This is yet another example of ChiRunning’s principle-based approach to find your individual implementation. The choice is yours – use an artificially stated cadence or experiment to find a cadence that supports you, and your *current* characteristics and objectives.

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David Stretanski is a holistic health, fitness and wellness coach – and Certified ChiRunning®/ChiWalking® Instructor. For more information on David, please see his About Me, Contact page or his website at http://www.eChiFitness.com.

ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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Testimonials – 01/18/12

echifitness — Tue, 17 Jan 2012 00:08:35 +0000

Fellow ChiRunning Instructor Bryan Huberty (Miami FL) won the Bahama Marathon this past weekend in 2:42.53. This is what he had to say:

“I just want to get this out there. I won the Bahamas Marathon yesterday and the other two I have won ([Miami] A1A in 2010 and Trailbreaker in 2009) thanks to ChiRunning.com. Reading the book, becoming an instructor and practicing it everyday in training AND racing has changed my life. It has made me an injury-free, relaxed and efficient runner who truly ENJOYS running pain-free. We believe in “no pain-no pain” NOT “no pain, no gain”. So, although the media wanted to talk about the Packers game and the conditions, they didn’t mention that my biggest BIG UP is to CHI RUNNING! I have Danny Dreyer and the whole ChiLiving crew to thank for that. This is marathon number 20 for me. Never had a major injury and my body is strong running 4,000 miles/year and racing 30 races/year. When I finish the marathon at age 100 I will still be thanking Chi Running! And my greatest joy is not winning races but teaching others to love running as much as I do. #nogimmicksaboutit #loverunningforever”

Yet another example of how ChiRunning can enhance your performance while eliminating the potential for aches/pains and injury. No pain, no pain. Love. Running. Forever.

Connect with Bryan here: Form First Run Club with certified ChiRunning instructor Bryan Huberty

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Program participants are encouraged to share their feedback on all aspects of their ChiRunning or ChiWalking experience. You can share your feedback by emailing: info@echifitness.com.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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Being “Run” on A Hill

echifitness — Fri, 13 Jan 2012 00:08:59 +0000

In a previous blog post (Going Running or Being Run?) I described a visualization that has worked extremely well for me. It is also probably the most popular focus point based on participant feedback. This balloon visualization keeps you tall, aligned and forward into gravity – many of the points you need to support a ChiRunning position, motion, (minimal) effort level, lightness, etc. etc. The balloon is imagined floating up and forward due to a light breeze at your back.

But the running (and walking) environment is constantly changing as your goal and the terrain changes. If your goal is to move a bit faster, then perhaps the breeze picks up a bit. If you goal is to go slower, then maybe the breeze gets even lighter.

And what happens when you come to a hill?

On an uphill you want to float up, think up and stay short/light in your stride. You might imagine a larger balloon with a stronger breeze moving the balloon both forward and up. It might be a bit like an updraft that is riding the terrain up over the hill. You might also imagine the breeze is now warmer than the current temperature to aid in this visual.

On a downhill you need to gently lower yourself down without slumping, tensing, braking or losing cadence. You might just imagine less breeze for less lean while still staying tall to allow the lower body, from your pivot point, to be fluid.

And what happens when you come to a steep hill?

On a steep uphill there is probably more of the same visual adjusting for a sidehill step. On steep downhill you might imagine no breeze to keep you vertical while adjusting cadence to reduce impact and keep up with the hill.

And what happens if there is an actual physical breeze/wind?

No matter, use it to your advantage either way. You can always have a mental breeze at your back no matter what is happening physically. The breeze/wing coming at you will actually hold you up (from falling) a bit, so you can add more mental breeze/balloon/forward position to find your balance.

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David Stretanski is a holistic health, fitness and wellness coach – and Certified ChiRunning®/ChiWalking® Instructor. For more information on David, please see his About Me,Contact page or his website at http://www.eChiFitness.com.

ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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2011 Top Ten Posts of the Year

echifitness — Fri, 06 Jan 2012 01:10:09 +0000

This blog consists of posts from a range of subjects; from my running to running technique, to posture to fitness to health to mind/body to life lessons. All variants of a similar topic on lessons we might consider for a full, meaningful, energized life. Here are the Top Ten EverChi Fitness Blog Posts of the 2011 Year based on page view statistics.

1. (3) Significant Differences Between Pose Method and ChiRunning

This post is consistently at the top. As people look more and more to technique to improve their running experience, they usually find these two approaches. Some people mistake them for being the same or similar, but they are quite different in almost every respect.

2. The Physics of ChiRunning, Lean

This is another subject discussed and challenged often. Interesting that *opinions* are sometimes formed based on opportunistic theory and not on experience, particularly when a 30 second experience usually can have anyone rethink the topic.

3. ChiRunning Simplified! Efficient and Injury Free Natural Running Technique

This is a personal favorite. A lot of time and effort went into a short, simple video presentation on the key ChiRunning principles. As of this writing, the video has had 132,427 views on YouTube. There are 268 likes and 10 dislikes; I am guessing the 10 dislikes come from those who have not tried the exercise in the previous post #2.

4. ChiRunning Common Challenges, Core

Core strength, core strength, core strength – it is the base of your potential capability. This year most of my success (in particular in distance, pace, recovery, balance and confidence), has come from isolating and strengthening my core so my legs can relax and go with the running motion instead of resisting it. Look for more blog posts on this key topic coming soon.

5. (4) Components of Alignment for Running Form Efficiency and Injury Prevention

This post summarizes the many ways we can be aligned with our strength, our goals and the external forces that can help us. Alignment is a key concept which enables the second key concept of relaxation.

6. ChiRunning Common Challenges, Lean

This post summarizes probably the biggest challenge when practicing ChiRunning (or ChiWalking) … getting the lean “right” when “right” is very individual. It is a feeling of a subtle pull with alignment and without tension (resistance).

7. Running Technique and Foot Landing Options

Sometimes the terminology can be very confusing. This post makes the distinction between landing and loading. Small changes in loading location, landing position, landing direction and how you load your support (structure or muscles) can make a big difference.

8. Going Running or Being Run?

This is a fun post with a visualization that came to me on a cold winter (and windy!) day. Ever since then I have been using this concept to keep me tall and subtly forward. This is also the most helpful cue/visual based on client feedback.

9. Elements of ChiRunning Efficiency

This is actually a response post. A coach from another technique posted an embarrassing post about how one technique was more efficient that another technique based on one single technique element. When I suggested there were other aspects of technique that affected efficiency, I was shocked when the coach wanted to know “what other aspects?”.

10. Landing vs Loading Clarification

This post clarified the video in post #3 above. The images I used to compare “upright” running and ChiRunning in the video was not exactly fair.

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What do you think? – What is your favorite EnerChi Fitness post of last year? One that clarified a term concept or focus? Or provided an alternate visual? Or applied CR/CW principles to life? Or helped your program in some way?

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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2011 Running Year in Review A very happy, healthy and prosperous New Year to all....
2009 Running Year In Review A very happy, healthy and prosperous New Year to all. ...
2010 Running Year in Review A very happy, healthy and prosperous New Year to all....

2011 Running Year in Review

echifitness — Sun, 01 Jan 2012 13:31:14 +0000

A very happy, healthy and prosperous New Year to all. A brief post on the 2011 Running Year …

Running Focus

My primary focus was and probably always will be to run (live) healthy, both physically and mentally. Events are tests of health, not of fitness (related blog post). To increase health, I focused on the following points this year:
- ChiRunning efficiency; mainly through a core strength training program and sensing how that supports efficient alignment, increased relaxation and confidence through balance.
- Aerobic efficiency, by developing an aerobic base by running slower at a lower heart rate to enable running faster/longer at a lower heart rate.

Events

I participated in eight events this year with seven ultra marathons, with two DNFs early in the year. The biggest lessons came from these DNFs and set me up for success later in the year. The primary target (JFK50-November) event resulted in a 38 minute PR, a good sense for what is working, a new outlook on what is *now* possible and a few areas to focus on. Here is a blog post link:

- WWU 50K DNF (January)
- FebApple 50K (February)
- NJ Ultra Festival 100M DNF (March)
- River to Sea Relay (July)
- Blues Cruise 50K (October)
- Bimblers Bluff 50K (October)
- JFK 50 Miler (November)
- Staten Island Trail Festival 50K (December)

I have the same events planned for early 2012. An ultra marathon in each Jan, Feb, March. The rest of the year is TBD, but I would like to go back to the JFK50 (the 50th annual) in November. It would be my 5th consecutive JFK50.

Mileage

I increased my total mileage just slightly from last year. Below is a graph of mileage by week for the year (click on it to enlarge). The blue is the weekly total and the red is the weekly long run.

Mileage by Week notes:
- Total miles for the year: 1745 or 33.5 miles per week on average. This was about 75 miles short of my 35 miles/week target. But these stats do not include the amount of running I do while instructing.
- The first 8 weeks of the year had many safe running challenges with snow jammed trails and sidewalks.
- Week 11 was the the NJ Ultra Festival 100M (DNF at 64 miles, logged at 52 miles running).
- Week 46 was the JFK 50 Miler.
- The first week of the year is a partial (~1/2) week.
- The last week of the year was disappointing with a unusual (for me) head cold. It was probably a divine message that I needed to rest more after (4) challenging ultras in 2 months, 10 days.

2011 Take-aways

So what did I learn this year? Here are just a few of the many lessons:
- Balance in *ALL* things.
- Core strength, core strength, core strength – it is the base of your potential capability. Look for blog posts on this coming soon.
- Running relaxed with a lower HR works. Running tense (“fight or flight”) has the physiology thinking about survival, running relaxed allows the body to build health with low stress.
- You don’t have to run a lot of miles, or *hard* miles, to run well.
- It does help to stay focused on posture and form all day long, not just when you are running.

2012, What is Next?

- Keep doing what you are doing.
- Similar schedule to 2011, maybe a *few* more tests (events) …
- Get flexible: Yoga, sun salutations, resistance stretching. This is a key element of getting to my next level.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

~~~

2010 Running Year in Review A very happy, healthy and prosperous New Year to all....
2009 Running Year In Review A very happy, healthy and prosperous New Year to all. ...
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The Non-Running Running Injury

echifitness — Mon, 19 Dec 2011 16:11:32 +0000

We have probably all heard the statistics which suggest running is hard on the body. The numbers you hear range, but they indicate a high % of runners get injured every year in some way that inhibits their running program.

But of course it does not have to be that way; a focus on technique can go a long way to reduce this *hardness* and bring running back to a place where it is enjoyable, supportive of consistent mobility and of overall health.

Here are my three categories of running (and walking, “living”) injuries:

Trauma:

This is the unfortunate twist or fall that creates a high stress event. Whether you get injured from the event depends on a number of factors. Some of them can be learned to minimize risk. An example is relaxation, such as when a drunk driver has limited injury after a crash.

Stress Injury:

This is the all-to-common injury most associated with the statistics and is caused by the repetitive high stress due to motion, effort, tension or impact … to name just a few. A focus on technique principles can of course reduce/eliminate the additive effect of this stress.

The Non-Running Running Injury:

This is probably a new concept for many people. This is the injury that occurs “randomly” that we blame on old age or bad luck, when it is likely predictable and caused by repetitive high stress and imbalance of some kind.

The most memorable example of this was a long time runner who was explaining a prior knee surgery. When I asked what happened, she said “I was sitting in a lounge chair and I must have gotten up *funny* and my knee popped.” The injury was blamed completely on the chair and misfortune. My first thought was “Well, the knee is designed to do what you asked it to do; but it couldn’t, so what was the condition/position of the knee and how did it get that way?” I kept this thought to myself of course. The cause was more likely the years of living, sitting … standing … walking … running, in a way that loosened ligaments and compromised joint structure, balance and strength. Or maybe it was living in a way that over developed certain muscles, reduce flexibility and tightened the joint. Or more likely it is some combination of the two creating a significant imbalance.

And what controls how we “live”? … how we think. And how we think affects all aspects of our life. See related blog post: Running as a Metaphor for Life. The point here is that *it* is all connected. Any let down in one area affects the others. A let down, repeated, increases how traumatic the effects might someday be. The smallest action is important. Any straw can someday break the camels back.

The body is an amazing machine being directed by an amazing computer, but it needs what it needs. It needs stimulus consistent with design, on average, in balance. Otherwise the risk in high that at some point you will get knocked off balance.

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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2011 Staten Island Trail Run Festival 50K Ultra Summary

echifitness — Sun, 11 Dec 2011 22:33:19 +0000

Yesterday was the 1st Annual Staten Island Trail Run Festival at Willowbrook Park. I had just heard of this event 2 weeks before; and at first I thought … a trail 50K on Staten Island? … where? Well, it turns out there exists The Greebelt – about 2800 acres of parks and natural areas with an interconnected trail system. This event was only three weeks after my JFK50 Mile Ultra, but I could not resist the opportunity to explore a new area. My recovery after the JFK50 was minimal and I was comfortable getting back out there for a long event. I planned to use it more as a training run to safely explore a bit at first, then consider the safe plan from there.

Here is a brief event description from

the website:

“The 50 K and 25 K are technical courses with exposed tree roots, rocks and lots of ups and downs. The 10 K course has some elevation, exposed tree roots and rocks. The 5 K course is a relatively flat course with some elevation and many exposed roots and rocks. The course is marked with ribbons; follow instructions for navigation given at start line.

Aid stations with water, cola, sports drink and snacks will be located throughout the course. Several of the aid stations will have restroom facilities. There is approximately 2,300 feet of gain for the 25 K and 4,600 for the 50 K course. The trails, as of November 20, are in great shape. There are several street crossings, some of which will be monitored by volunteers. It will be the responsibility of each runner, however, to ensure a safe crossing.”

I am very comfortable running technical single track trails and hills, so the only thing which caused a bit of a pause was the very wet conditions caused by the recent heavy rainfall. But I thought, how bad could it really be … well, more on that below.

The course is an out and back with a big loop; the 50K event is two laps. Here is a map of the course (click on it for a larger view); red line starting from the left, then on the loop counter-clockwise:

Pre-Event:

Sunday started at 5:30AM with about 4 oz. of ASEA, then a few warmup exercises. Then out the door to the start about 6AM for the 45 minute drive. The weather was about 32 degrees and with a high expected to be around 44. I settled on long pants, a long sleeve tech shirt, light vest, tech/cotton gloves, hat, water bottle belt, one backup Hammer Gel, old old socks and New Balance 110 trail minimalist shoes. About 60 minutes before the start I had a packet of UCAN fuel powder in water. This is a low glycemic fuel source designed to manage blood sugar and aid in the burning of fat.

I carried a 2 oz. bottle of ASEA and one bottle of about 1 oz. of UCAN with me in my water belt. The item I forgot was my Hammer Endurolytes. I had left them in a drop bag at the start/finish/loop point by mistake; perhaps thinking I would get them after the first lap.

Event:

The course started out with one lap around a pond, then onto the trails, then back around the pond, then onto the main trail out onto the main loop. The course was almost all single track, some very technical spots and generally hilly. The biggest challenge was the water/muck/mud on the course. In many locations the only choice was to run through 6-8″ of water/muck/mud. In the first 1/2 mile we had our first taste, and the cold water woke me up completely.

The wettest portions where near the start/finish, and on the main trail getting to the loop, and then again in a number of spots on the loop. It seemed just about the time the feet were drying out and warming up, another cold bog appeared. Otherwise I was dressed well, regulating heat on the southern faces and zipping up on the hill tops in a decent breeze.

Specific Notes:

First lap: Comfortable pace but not enough fluid taken and no fuel added. Elapsed time was 2:18:xx.
At some point early on I crunched my left forefoot between two rocks right at the first metatarsals. I could feel it was sore, but could not tell how bad it was since my feet were cold and a little numb.
Lap loop point: At the loop point you come out of the woods past the start/finish and go right onto the next loop. But my drop bag was 50yds off course … so I ran right by it to the aid station. Here I had my 2 oz. ASEA and my 1 oz. of UCAN in water. I started the second lap running fairly comfortable.
About a mile later, I realized I was tightening up a bit and knew I needed electrolytes. Then I realized my Hammer Electrolytes were behind me in my drop bag at the S/F and I would need to do the second lap without them.
About mile 19 I had my backup Hammer Gel for a little fuel bonus and because I knew it had a little bit of electrolytes in it.
At the mile 23 aid station I had a sip of cola; and packed three pieces of chocolate.
I was a little tight here but still running well. I added the chocolate a piece at time over the next few miles just to keep the brain happy.
At around mile 24-25 there is a interesting course turn up a 30′ steep climb (meaning hands and feet “climb”). This also existed on the first loop. At the top is a great view for about 25 yards and on the back side shortly thereafter is a steep steep 60′ descent at probably 50-60 degrees. Off to the right is a helper rappell rope. So here it gets interesting. I reach for the rope pushing off with my left calf, … and it cramps locking completely and I can’t move. So I am on this descent and my left leg is non-functional. I am lying back against the hill and trying to get my water bottle from behind me. I finally get it and take (3) big gulps of water … and about 5 seconds later the calf releases. I stand up and let the rope help me down. After that the calf was tense but luckily I don’t run (aka. ChiRunning) using my calves so it did not really slow me down too much.
At the mile 27 aid station I had another small sip of cola.
I finished fairly strong running about 5-6 minutes, then walking for 30 seconds. The run pace was between 8:00-8:30 when the trail allowed it. The walk was to relax out a bit, gather some energy and reset.
Second lap overall: quite a bit muddier than the first with all the runners on the trail. Elapsed time: 2:43:xx. A bit slower but all things considered a solid effort.

Lessons:

When I got to about mile 17 I realized my legs were tightening up and I needed electrolytes, I initially thought the second lap was going to be long, very long. I also knew there were no salty foods or electrolytes at the aid stations. So I started to practice the tools from my ChiRunning toolbox to limit my muscular effort/tension:

Focus effort elsewhere: First on feeling my center (core) through my one-legged posture stance, then on an efficient arm swing for the terrain. All my focus was on my center and my upper body. I also focused on relaxation from my pivot point and allow pelvic rotation/hip extension, particularly on the runnable downhills.
Match my cadence: With arm swing effort and breath so that I was resting/breathing in more than I was working/breathing out.
Going with the “external force”, the course: I resisted the bogs less, picked my spots to be selective/safe and just focused on a light, quick turnover with balance. I ran right through more muck on the second lap. I realized once the feet are wet you might as well just run relaxed and efficient through it; the energy cost to “try” to dance around is just not worth it. The challenge was trusting there was not danger lurking under the water/muck.
ChiWalking: Whenever I walked I really focused on the ChiWalking technique to help release more tension. I remember a specific point around mile 21 where I was walking up a subtle incline and then fell into my run in the same way the new Chi Walk-Run DVD explains it. The carryover relaxation from the walk to the run was significantly greater; and I started to use the same transition exercise from then on.
When walking: Relax the glutes/hamstrings/calves by tightening them, then releasing them. Then concurrently focusing on effort in the core.

At mile 17, I was beating myself up about forgetting the electrolytes for a few moments. Then I somehow decided to make lemonade out of a potential lemon … and created a good learning experience. Thank you universe for that. It is through adversity that we often get to experience, feel, and understand more to serve us in the future.

Casualties:

One pair of old socks as expected.
Possibly one pair of high mileage running shoes … a favorite shoe right now so I might try to de-spooge some lift back into them.
Crunched left foot. Seems okay the day after.
Sore left calf where the locked cramp was. Should be runnable tomorrow.
Tweaked left hip on a sidehill mud slip into a trail river.
A whole bunch of pricker bush scratches on pants, shirt, top of head, and one across my right cheek. Most occurred on the first lap as I was resisting the bogs and trying to skirt along their edges.
Sore core … this is one I always want on this list. A sore core after a long run means I was running more from my center and building that capability in the motion in which I wish to use it.

What is next?

The next target is the Watchung Winter Ultra 50K in four weeks. I am reconsidering this based on how I feel in the coming weeks; and how much holiday nom nom occurs. My body says no problem, my brain says maybe it is time for a pause after (4) ultras in three months. Short term: run again tomorrow, rest a bit early this week, then get back to 30+ mile weeks through the holidays. Then decide, taper.

Thanks!

A big thank you to the RD and all the volunteers. The event was well managed and the course was very well marked. While running the course I also considered that getting the park system OK to run the event in these conditions … allowing so many people on the trails is not always a given. So a big thank you to all involved.

*Finish line photo above courtesy of Greenbelt Conservancy via Facebook. Thank you Dorothy.

[And ... the time: 5 hrs., 00 mins., 38 secs. - 5th out of 21 finishers/45 starters. Garmin FR60 foot-pod watch was way off on distance after getting stuck a few times. I guess the foot-pod does not work well under water ...]

[Day After Update: Body feels good but a little fatigued. Left calf cramp is still a bit tight. Otherwise fine.]

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

~~~

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Posture Enemy Number One

echifitness — Wed, 07 Dec 2011 21:31:24 +0000

Our “civilized” world dramatically removes us from our natural environment. This greatly affects our health and longevity in a number of ways. A significant example of this is probably where you are right now – in a C.H.A.I.R. It does not matter if it is a desk chair, a lounge chair, a couch, or a car, train, bus seat. Google images for chairs and you can see how much of a mine field exists out there …

In general, too much sitting reduces mobility – and just as in nature, our mobility is directly tied to our longevity. But the reality is our lives, homes, travel, jobs utilize chairs for most of our day. So how do we manage this public enemy?

Consider … Do you sit “on” the chair or do you sit “in” the chair?

ON the chair suggests some level of postural alignment to efficiently manage gravity acting down on you. If you sit on the front of the chair with your shoulders over your hips/sitz bones you can efficiently use your skeleton. A good focus for this is to allow the back of your neck to be long as if there is a small balloon pulling on the back crown of your head. See a related blog post here: Going Running or Being Run?.

IN the chair suggests less postural alignment with collapsed spine, slumped posture and muscular effort in the back, hips and pelvis.

A great tool is an exercise ball to body sense an aligned seated posture and to develop core strength. Core strength is a big key to efficient posture.

Also Consider … How Often? Moving toward a Balance or an Imbalance?

Sit a lot for work or commute? Be more active otherwise; and takes mobility breaks as often as possible.
Drive? Park a little farther away and walk a few extra steps.
TV on? Get down on the floor and move around, twist, stretch or do some light exercises.

Overall our health is greatly affected by our mobility which is greatly affected by our posture. Posture is a balance between alignment and relaxation. When your body is aligned shoulders over hips against gravity, then the strongest material in your body – your structure/skeleton – is maintaining your position with support from your muscles. If your body is not aligned, your muscles work harder to deal with the big force of gravity.

Alignment, Relaxation and Balance – a few key concepts to consider all day long. Either way, your day is going to affect your walk/run … and vice versa. You have a huge opportunity to practice your running/walking all day long …

What posture tricks to you use to help you stay focused, aligned, relaxed and balanced as much as possible?

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Thoughts on this post? Leave your comment or question below and join the discussion …

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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JFK 50 Mile Ultra 2011 Summary

echifitness — Tue, 22 Nov 2011 23:41:59 +0000

The 49th Annual JFK 50 Mile Ultramarathon was this past Saturday November 19, 2011. It was my 4th consecutive JFK50 (see previous year’s summaries: 2010, 2009, 2008). This year’s training approach resulted in a course PR by 38 minutes over last year.

Preparation:

Preparation this year was very different than in previous years. My training for this event began way back in May when I started a 3-4x/week core strength training program. The main focus was core strength, but I also did a lot of overall strength training. The core training consisted of exercises like planks, Bosu ball and exercise ball balances, TRX suspension to name just a few exercise types. I could feel as I was getting stronger I was using my legs less while increasing pace. Most of my fall run training focused on aerobic base via a low heart rate (See Phil Maffetone’s Article on Aerobic Training). I also scheduled two long events 7 weeks (Blues Cruise 50K) and 4 weeks (Bimblers Bluff 50K) prior to the JFK50. My last long run was two weeks before at 25 miles. My goal was to again train on technique and not do too many miles or too many long runs. I tapered about one week with a 15 mile week.

Another main area of focus was fueling. I have had many problems with bonking in the past so getting my fuel right and getting my body to burn fat was a key consideration. I was experimenting with UCAN, plus continuing to use a supplement called ASEA that supports the body at the cellular level. I also tested Hammer Endurolyte for electrolytes.

Race day started with 6 oz. of ASEA and a packet of UCAN in 16 oz. of water.

The Course (as described on the JFK 50 Miler website), maps:

“The first 2.5 miles are on a well-paved road that climbs up 500 feet to meet the Appalachian Trail. The next 13.0 miles basically (except for two miles of paved road between 3.5 and 5.5 miles) follow this rolling and sometimes very rocky section of the famous North-South footpath. At approximately 14.5 miles the course goes down a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt surface that is free of all automotive traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish.”

The Weather:

The weather started overcast with temps between 30 (start) and 55-60 degrees. At one point on the towpath section there was a brief headwind as the path weaved its way along the river, but for the most part it was a calm day.

Again this year I was also very lucky to have my father join me as my crew so I had the option of changing gear along the course. I started with a tech hat, gloves, long sleeve tech shirt, light wind vest, shorts, running pants, NB 110 trail shoes, Garmin FR60 footpod/HRM watch, my water belt and a backup Hammer Gel.

The Start:

The first section is 2.5 miles of road to the beginning of the AT. An uphill with one dip and then up a very steep 500′ hill. Using a low (ChiRunning) gear with an energetic breath/arm swing focus I went right up the hill with little effort. I remember getting near the top and noticing I was breathing very comfortable. The uphill split at the AT was a least a minute faster than last year.

The Appalachian Trail (AT):

The next 13 miles you are on the AT; this year with the leaves were just down adding a bit more challenge. At first, some double then single track. At mile 3.5 there is a fluid aid station where you move onto a paved park road for about 2 miles. On the park road, there are a number of steep hills. This year I ran more of these hills very comfortably. A few very steep short sections I decided to walk. Actually I Chi-Walked (ChiWalking) them for efficiency. At mile 5.4, you go back onto the single track until we pop out briefly at an aid station/crew location at about mile 9.3. I was able to unload my pants here to my Dad; and had 2 oz. of ASEA. I packed away more ASEA and UCAN for use later. From there we go back onto single track for the next 6 miles.

This second section of single track is extremely technical in spots. Lots of rock fields which can be mentally exhausting; but this year I was able to stay much more relaxed. I really focused on feeling the strength of my center with each step. kept my cadence up and always opted for a shorter step. At about mile 14.5 the trail heads down a very steep decline. At this point I paused, had two Hammer Endurolytes electrolyte tablets with water, and started again in a space where no one was close behind me. I remember noticing about half way down the 18 switchbacks how loose I felt and thinking how much my “center” focus and strength training had allowed this.

My goal was to get off the AT at the 15.5 mile aid station between 2:30 and 2:45. I arrived at 2:36 and left the aid station a few minutes later after 1 oz. of UCAN mixed in water and a sip of cola.

The C&O Canal Towpath:

The towpath is upriver (read slightly uphill) for 26 miles. Again the leaves were just down adding some distraction but it was fairly safe with only a few rough areas. At the beginning I felt more relaxed than in any of the previous years; and started out running about an 8 min/mile pace very comfortable. I knew this was too fast at this point in the run. My goal was to run a 4 hour marathon on this section which is about a 9 min/mile. But I was having trouble slowing down. I came off my lean to stay relaxed but kept creeping back to this pace. I decided to stop fighting it and just try to run comfortably between 8:30-9:00 on average including short intervals of (Chi)walking.

About every three or four miles there was an aid station on the towpath. I stopped briefly at most of them to refill my water bottle and for a sip of cola. Here was my other intake on this section (approx distances):

Mile 20: 2 oz. ASEA
Mile 27: Met up with Dad, had a small piece of dark chocolate, he gave me a water bottle with 1/2 coconut water and 1/2 water.
Mile 30: (2) Hammer Endurolytes plus 2 oz. ASEA
Mile 32: Hammer Gel
Mile 34: 1 oz UCAN mixed in water.
Mile 37: (2) Hammer Endurolytes
Mile 38: Met up with Dad, had another small piece of dark chocolate, he gave me another water bottle with 1/2 coconut water and 1/2 water.
Mile 41: Hammer Gel

Mile 41.8 is the end of the towpath. There is an aid station there and a huge dam across the river. I paused for a moment taking in the view and thought how did I get here? It was 6:57 into the run, the fastest I had ever been to this point.

The Roadway to the Finish:

The last 8.5 miles is on rural roads with hills. Per last year “Call them ‘gently rolling’ if you want, but not after 41.8 miles.” … but this year they actually felt like gently rolling and not like “hills”. I was happy to be off the towpath and started comfortably around an 8-9 min/mile pace. My energy and focus was consistent as a ran well but (Chi)walked a bit to release some tension focusing on my midback pivot point. As the tension released, I was able to run more and with more pace. My run pace increased between 6:45-8:00 over about 5 min intervals with about a minute walk depending on the terrain. I made sure I fueled well to keep up my energy for this push to the finish:

Mile 44: Sip of cola and a cup of boiled potatoes with salt
Mile 44+: (2) Hammer Endurolytes
Mile 46: Sip of cola
Mile 47: Hammer Gel
Mile 48.5: Sip of cola, a few M&Ms

From Mile 48.5 I started off downhill, really let myself go and let my stride extend out the back. One turn and a last little uphill and then you can see the finish line.

The overall result: A course PR(*) by 38 minutes.

The Difference:

How did this happen? In a word, Efficiency. I became more efficient in some key areas:

ChiRunning Technique Efficiency: I was running more from my center through core strength which allowed my legs/arms to relax and move freely. My hill and trail technique was also focused on this same concept of balance/relaxation over your “center”. Less muscle, less tension creeping in. I also used a few mental tricks to energize myself. One of them is related to syncing your breath with your cadence/motion; which is very powerful particularly on the uphills. More on that in a future post.
Fuel Burning Efficiency: I had trained my body to run aerobically at faster paces/stress levels so that I could still burn fat.
Fueling Efficiency: I found a fuel (UCAN) that helped me manage my blood sugar so I could burn fat longer. I also modified my daily diet to focus on stabilizing blood sugar. After I did that my daily energy and running endurance increased dramatically.
Cellular Efficiency: I had supplemented my body to support efficiency at the cellular level with both ASEA and the Hammer Endurolyte tablets. My cells were able to generate energy and process the exhaust of my activity quicker.

The Ongoing “Practice”:

As always there are potential improvements to be considered, tested and implemented to further enhance my running and overall health:

#1 Mistake: Taking that sip of cola at mile 15.5, ugh. I am convinced that without that decision I could have run even better with more blood sugar balance. At the time I was programmed to avoid the bonk and keep the brain fueled at all costs. That one little sip led to one at each aid station which became a blood sugar roller coaster ride. I think it is very possible I could have run the whole event on UCAN alone, but I could not trust that just yet. Next time … (yes Mom, there will likely be a next time).
Arm Swing: When I get onto technical trails (or mud, snow, ice), my elbows wing out. This happened on the AT and it took me some time to get my elbows back down on the towpath. When I get a little tired, my arm swing range of motion reduces and they start to dance more than swing. Without the balance of the arm swing, I lose balance and tense up. The focus of syncing my breath/cadence with my arm swing fixed this, and I kept coming back to it in the later miles.
Tall Posture: Had to keep reminding myself to extend the back crown of my head up. Most of that comes from writing long posts like this …
My right foot likes to run tense. The typical blister started to form again “suggesting” I relax my toes. Thank you, got the message. At the same time, my right inside heel felt a twinge. Definitely got that message. Relaxed the foot and both disappeared.

The Take-away:

Similar to last year with different lessons, “You can’t help but learn a lot in 8 hours of ‘practice’. You also learn a lot about yourself …”. Mr. Jim Rohn used to say “Set your goals not to achieve the goal itself, but to become the kind of person you need to be to achieve the goal.” The goal is temporary … who you can become lasts forever.

Special Thanks:

The volunteers and spectators across the course were again beyond any expectation. Plus the support from my family, friends and colleagues was great. The previous weekend’s meeting with my ChiRunning colleagues and then all the notes/online posts really had my energy high. Many of you were out there with me during the run. Thank you all.

Another very special thanks to my Dad for making the trip with me and providing the support to help me implement a plan and once again experience a great running/health/life lesson.

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Update: In the days that followed I have felt good physically, but tried to rest more after not sleeping much the night after the run. On Monday I ran to the gym, did a roll out/stretch out and then ran around town for a few miles; about 3 total. Feel really good, almost freaky good. A few tight spots which are good indicators of what to work on, but overall very little recovery.

Ran again Wednesday about 5 miles around town; and then again Thursday about 10 miles on the trails.

[* If you really need to know the numbers: total time: 8:17:49, average pace: 9:58. Finished 121 out of 941 starters/864 finishers. 33rd out of 223 AG. That's top 15%!]

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Thoughts on this post? Leave your comment or question below and join the discussion …

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ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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