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

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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.

Related posts:

1. Going Running or Being Run? In ChiRunning a key concept is to cooperate with external...
2. ChiRunning Common Challenges, Core When I first started applying the ChiRunning® principles back in...
3. JFK 50 Mile Ultra 2010 Summary The 48th Annual JFK 50 Mile Ultramarathon was held Saturday...

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.

—

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

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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.

~~~

Related posts:

1. 2011 Running Year in Review A very happy, healthy and prosperous New Year to all....
2. 2009 Running Year In Review A very happy, healthy and prosperous New Year to all. ...
3. 2010 Running Year in Review A very happy, healthy and prosperous New Year to all....

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:
1. 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.
2. Match my cadence: With arm swing effort and breath so that I was resting/breathing in more than I was working/breathing out.
3. 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.
4. 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.
5. 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.]

~~~

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

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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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2. 2011 Bimblers Bluff 50K Ultra Summary This past Sunday I participated in the Bimblers Bluff 50K...
3. 2011 Blues Cruise 50K Ultra Summary Yesterday I participated in the Blues Cruise 50K Trail Ultra...

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?

~~~

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

Receive email updates for posts to this blog …

~~~

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.

~~~

Related posts:

1. The Key to Posture Like to run or walk but feeling efficient or discomfort,...
2. Lower Ab Exercise Variation One of the common challenges to efficient and injury-free running...
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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.

~~~

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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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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In a previous post, Your Inner Unicyclist, the concept of running or walking cooperating with gravity was compared to what a unicyclist, or a young child, does instinctively. When a unicyclist wants to move forward, they lean first and then pedal just enough to keep up with their forward momentum and stay balanced.

But how does this change on hills? or does it?
To find balance a unicyclist can adjust position (lean) and rpm (cadence) In general, a unicycle’s gear is fixed. Your Inner Unicyclist can adjust position (lean), cadence and stride length (gear).

Uphill

Let’s look at an uphill first. What would a unicyclist do to maintain at least some momentum up a hill? To keep gravity working a unicyclist stays (leaned) into the hill. Given they are pedaling *up* a hill, a shorter gear is preferable to reduce effort. The steeper the hill, the shorter the gear. Cadence may also slow a bit on a very steep hill since it is harder to pedal.

In the images above, notice that the ChiRunning/ChiWalking/unicyclist position and motion changes as the forces of nature change going uphill.

Downhill

What would a unicyclist do to maintain balance on a downhill? Since the hill is providing gravity it is possible to lean less – and allow the hill to provide some part of the “lean”. Given they are pedaling down a hill, a bigger gear or longer stride length to the rear is preferable to reduce effort keeping up with the hill. If the hill is so steep they cannot lean and stay balanced, they come up vertical allowing the hill to provide all the “lean”. Then they pedal quickly enough with a small gear to stay vertical and balanced.

In the images above, notice that the ChiRunning/ChiWalking/unicyclist position and motion changes as the forces of nature change going downhill.

Overall the concept is to reduce effort going uphill and reduce impact going downhill. Aside from adjusting lean, there is more to each of the four possible hill technique scenarios: uphill, steep uphill, downhill, steep downhill. There are also clear transition points between a gradual hill and a steep hill. See Chapter 7 in the ChiRunning Book, or Chapter 8 in the ChiWalking Book for more details on hill technique.

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

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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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On Monday this week, I presented the first of two ChiWalking clinics in a group fitness program at the Hunterdon Wellness Center in Clinton NJ. We spent about 2 hours learning and “feeling” the individual parts of the ChiWalking position and motion, then put the parts together for short distances of practice and finally provided specific feedback to each participant.

Here is the email message I received that evening:

“Hi David,

Before heading to bed I want to thank you for today’s clinic.  In my opinion, you are an excellent teacher/trainer.

Your personality is very pleasant; the passion you have for Chi flows into your instruction which is organized, logical and so well presented.  In addition, you care about each person and your attention to us gives confidence.  Thank you very much.  I’m looking forward to next week.

I practiced all day today and found that I felt lighter in my walking and enjoyed the experience of moving “forward”.

One thing I found difficult, did not have a sense of, is pelvic and hip movement.  I had to concentrate a lot on hip movement but also found that many times my whole leg would move inward, pigion toed feet.  Quickly moved away from that back to hip swiveling.  It’s important that I relax and not think so much about each body position.  I look forward to viewing the web pages over again, repeatedly and continuing to practice until it’s not practice any more.

Thanks so much.“

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The program has more than 20 people in two (AM, PM) sessions … now on their way to greater levels of mobility, fitness, health and enjoyment …

Clinic and private instruction 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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Thoughts on this post? Leave your comment or question below …

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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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One of the common challenges to efficient and injury-free running in a strong, aligned core. The benefits of this were discussed here: ChiRunning Common Challenges Core. The key to this is engaged lower abdominals to stabilize (and level if necessary) the pelvis which also stabilizes an aligned posture. Here is an online presentation on this Key to Posture. In that presentation an important Lower Abdominal Exercise is described. The purpose of that exercise is to body sense isolating the lower abdominals from the lower back, glutes and upper abdominals. Then you can use this and other exercises (including running and walking) to focus on strengthening the isolated lower abdominals. Below is a variation of this exercise that you can add to your core strength toolbox.

1. Lie on your back and bring your feet up close to your torso; rest your feet on your toes as shown.

Press your Lower Back flat to the ground using only the Lower Ab to move your pubic bone towards your head as shown. Your can use your hands (thumb in the belly button and four fingers to Lower Ab) to guide the front of the pelvis up towards your chin.

2. Sense effort in the Lower Ab only to hold the Lower Back flat on the ground. At first this will be enough to sense isolated effort in the Lower Ab.

3. Next slowly lift your toes off the ground as shown. Hold this position and notice additional effort. Only move to this step if you can keep the effort isolated to the Lower Ab. Hold as long as you can, say 30-60+ seconds, keeping your lower back flat to the ground.

4. As you are ready over repetitions, days, weeks, months … you can lift your toes/lower legs higher and higher to add more stress to develop more strength. Again, the key is to keep the effort isolated to the Lower Ab while holding your lower back flat to the ground.

Engaging just the lower ab is one of the harder ChiRunning focuses to “get”. But it is also one of the most important concepts to allow you to develop increasing levels of efficiency, distance and speed. The exercise is stationary to initially isolate; so that the body sense is there to help develop the same ability while in motion.

As I said at the end of the referenced blog post (ChiRunning Common Challenges Core) … consider avoiding what I did early on. Do not neglect the core …

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

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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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Recently I was able to assist at a weeklong ChiRunning and ChiWalking program at the Omega Institute in Rhinebeck NY. The program was taught by the authors, Danny and Katherine Dreyer. It was a great opportunity to learn, share and support others.

During the intro one of the discussion points reminded me that T’ai Chi was developed with a main objective of longevity. As I do with most concepts, I related it to my running and since ChiRunning is based on T’ai Chi … I then asked myself the question whether my own running, both technique and program, resembles “Longevity Running”? My answer was … a little bit more in that direction everyday.

My next question was “how was T’ai Chi developed”? … so I could consider whether my longevity practice was following a similar approach. I deduced it was probably “developed” with a combination of instinct, of body sensing and of principles; and that these three inputs supported each other in balance. Meaning their practice was a conscious combination of “let’s try this”, “what does it feel like?”, and “is it consistent with principle?”. And this is the same way that ChiRunning and ChiWalking was developed and is now taught. The principles guide the practice; and the practice provides experiences that remind us of childhood instinct and allow us to body sense new habits.

Unfortunately our world allows us to lose much of our instinct and our ability to body sense, which means we can be easily missing two-thirds of the equation. Our modern world isolates us from our natural environment in many ways. Our modern world also allows us to lose mobility and severely compromise our physiology, yet still allow us to survive. So our world challenges us but we can always come back to the remaining third, the principles, to get started again or help us make progress.

There is a very simple concept of “form follows function” which might be adapted into “principle follows objective”. Meaning objectives determine principles; and then principles can govern conscious actions. These relationships might be applied to all aspects of life.

Recently I have noticed more and more online advice along these two lines:

• Do this, this is what this elite runner does.
• Just remove your shoes and let your body figure it out.

In the first case the elites’ short term objective is maximum speed for their chosen distance. If that is not your objective or your distance or your objective is more long term, then does it make sense to blindly do what they do or try to mimic their form? Note I am all for watching what elites do as input. But I don’t assume that translates directly to me and my sorted history, limited resources, and longer term objectives.

In the second case the advice suggests everyone, even a person who has lost a great deal of their instinct, body sensing ability and functional posture, can just take off their shoes and figure (feel) it all out without a conscious application of principle. Is this advice not missing between one and three thirds of the “practice” equation? Don’t get me wrong, I am all for using less or no shoes to enhance body sensing. But I see people running all the time in less or no shoes with inefficient and injury-prone dysfunctional postures.

Let me ask it this way: When you go the grocery store, do you shop using someone else’s list? If you shop with someone else’s list there could be a big disappointment coming after wasting a lot of time. And do you shop completely by feel or do you shop by principle (a conscious list)? If you shop by what immediately feels good you might get faked out in the cookie aisle and never make it over to the veges.

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Thoughts on this post? Leave your comment or question below …

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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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We have all heard the phrase “An apple a day keeps the doctor away”. Mr. Jim Rohn had a great presentation of this concept. I was fortunate to see him speak live twice and meet him (and thank him) the second time. He passed away in December 2010. He said:

—

We’ve all heard the expression, “An apple a day keeps the doctor away.” Well, I’ve got a good question for you: What if it’s true? Wouldn’t that be easy to do? To eat an apple a day? Here’s the problem: It’s also

easy not to do. Or the guy messed up the saying … and says “A Hershey bar a day …”, no, no … it is not a Hershey bar. You have got to be smarter in philosophy [principle] than to fall for a Hershey bar a day when it is an apple a day … that philosophy is called accumulated disaster.

[Reference: "The Art of Exceptional Living", CD1 - Mr. Jim Rohn.]

—

Now a Hershey bar is fine once in a while, but more health success comes from a philosophy of choosing the apple every day or at least *most* of the time. But there are many categories of apples we need to be healthy:

• Nutrition “Apple”: ingesting fuel
• Fitness “Apple”: maintaining our mobility
• Relationship “Apple”: interacting with others
• Spiritual “Apple”: having a sense of gratitude perhaps
• Others …

In all of these areas, some experiences have the apple effect, some experiences have the Hershey bar effect and some experiences might even have a more immediate negative effect. Take the fitness “apple”:

• If you don’t get any exercise, no apple.
• If you get Hershey bar exercise, still no apple with some degree of accumulating disaster.
• If you get poison exercise, still no apple but even more immediate problems.

But what is Hershey bar exercise? It might be any exercise that has a potential negative side effect. Over time the negative stress may be additive and one day you end up injured or at the doctor’s office. As Mr. Rohn would suggest (paraphrased): “You can’t get faked out by the Hershey bar just because you don’t feel the effect after the first day”. Or you might go to excess and eat twenty Hershey bars and feel ill right away. A Hershey bar is processed and unbalanced. It provides fuel and perhaps some enjoyment, but it also violates some basic principles of nature.

It is also possible to “get too much of a good thing”; you might eat 7 apples at once thinking you can take the rest of the week off. So there is a balance, a consistency that supports health. The key is to, on average, get your apple a day of natural and balanced exercise so you can get all the healthy benefits from your activity while limiting the negative.

But how to you do that? The “apple” exercises are based on simple principles of biomechanics, of physics and of nature. And there are many types of fitness apples. Variety is another concept to provide a balanced range of activities and stimulus. Examples might be walking, running, reaching, crawling, lifting, resting, etc.

If you walk, how do you walk? Are you sure you are getting the fitness apple with limited negative stress? If you run, how do you run? Are you sure your ‘how’ is based on principle? Walking and running is a repetitive motion which can result in additive stress or some degree of accumulated disaster if you are not careful. If you are not sure how you walk/run or not sure what the “apple” principles of walking/running might be for you, the be sure to check out ChiWalking/ChiRunning. These approaches to fitness have been helping people for over a decade create a consistent fitness apple program based on simple principles.

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Related posts:

1. Fitness Program “Pre-hab” The term “Pre-hab” was first introduced to me in early...
2. Running, Walking and Living on the Brake? A primary ChiRunning and ChiWalking concept is to move forward...
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