Runner Dundee

Time and tides conspired so I only had one run this week, but it was a bit different and rather special. This week's run was in Dundee, a fine city famous for jute, jam and journalism. I was away from home for work and there's always a bit of time for a quick run when you're away, and there's no better way to get to know a place than running it.  So I packed my trainers and sports bra and headed off.

I was up bright and early and so was the haar - the thick wet mist that comes in from the sea. It's the price us East Coasters pay for a period of sunny weather. But after winter marathon training, it felt cool and refreshing; Scotland's mists are always a bit magical.

I left the hotel at 6 with only the odd bus or two for company and headed for the silvery Tay.  Outside the hotel was a most dramatic and unusual sight - massive piles of rubble. Most of the buildings round the waterfront have been demolished and the great piles of brick and concrete fill the landscape, whilst half-built roads leap out through the mist disappearing en route to the river.  You rarely see sights like this in peace time, it was a bit like running in the set of I am Legend (or a Coronation Street tram crash!).

I've not been to Dundee for about a year and I barely recognised the waterfront (which I think is the whole idea) but  I quickly got to the Tay and the magnifident Discovery which graces the City. The ship is a symbol of the pride and vision people have for Dundee. Few are unmoved by these magnificent ships and the bravery of the folk who sailed them.

The Discovery is at one end of a delightful waterfront path that runs almost to the airport and is punctuated by art works of a marine nature.  It was very quiet save for a couple of friendly cyclists.  On one side of me the silvery Tay lapped at the sea wall. On the other, the ghostly shells of half built luxury flats rose through the mists. In a short time, this place would be a hive of activity. I idly wondered if Brad Pitt might be about looking for another Scottish film set.  Those flats will have fantastic viewa across the Tay when they're built and an easy run or cycle to the train station too.

I went as far as I could and then headed back into town.  I was just shy of my 3 miles so I did a a brief sight seeing tour round the shopping area. The magnificent buildings, the legacy of a rich and prosperous history, have survived and the new and the old blend well. It's pedestrianised which makes for good running (and good shopping!), clean and welcoming.

Of course Dundee is also home to that august publication much loved by us all - The Beano, so I wasn't surprised to come across Desperate Dan with chums in tow on my route.

A three mile, thirty minute run. A perfectly normal short run. I am recovered. I only stopped to take photos and finished fast and ready to run more. It felt good. And of course a morning run justifies a treat! Thanks @paintedrunner for the suggestion of Dundee Cake!

Dundee is a city in the middle of massive and bold change. A great deal of the old (and mostly very ugly) waterfront has been demolished and so at the moment it's not exactly pretty, but it is very exciting to think about what Dundee will be like in a few years.  Most folk I spoke to were happy to see the changes and were optimistic about what would come next.

And it's not just a Giuggenheim that Dundee has to look forward to. Look what I found right next to my hotel!  Surely getting a great running shop must be a pretty good indicator of well being and economic regeneration!

I hope to get back to the beach runs next week again. Cue wind and rain!

Wherever you are whatever you're up to, have a great week!

Take care

Suex

Running with Herons: Recovery Week 3

Recovery run week 3 and I'm starting to feel like a runner again. Last week really took me up a level and this week I felt like a different person when I donned my kit and headed out.

That first moment of hitting the beach is always breathtaking. Whether it's summer or winter, morning or evening, it's magical. I never get tired of that first sight of the Bass Rock on a run. I read some research that said people define 'home' in different ways. For some, home is when they get through their own front door. For others, it's when they arrive in their own country. For me, it's when I see the Bass Rock from any angle, by train, by car, by run. I love the Rock best when it's white, then I know it's covered in gannets and gannets always make me happy.

This week low tide's been very low and so the beach has been enormous: great rocky outcrops with oases of sand scattered between. It's something else to run on sand that a few hours ago was covered by sea; sand we only see when the tide's way, way out.


There's a lot of bird life when the tide's out, especially early morning and it's noisy out there. No need for the ipod on morning runs on the beach.  Both days I've arrived at the wee estuary at the same time as a flock of seagulls (cue 1980s flashback). What a racket!  As the gulls gathered, they rose to greet each other squawking and calling, before settling down to look out to sea and harass the oystercatchers.

There's loads of birds early morning on the beach; angry black headed gulls; startled oyster catchers,  curlews sounding like childhood. But this week I've been lucky enough to see the herons.

The first heron was on my run out. A large bird, invisible until the moment something tells you that's a heron over there. He was sitting on a rock looking like he was gazing out to sea. Not a muscle moved. I slowed down to try and not startle him. He was still sitting there when I came back.  I slowed down again as I went past and as I came round the corner, I saw a smaller adult (Mum?) and what I think was a young bird being taught to fish. They were off too quick for me to get a snap, the young bird ungainly in its rush to get to safety.

Herons have such a quality of stillness about them; even taking off these birds are so elegant, so unhurried (usually). Herons make you want to stand still and reflect on the world.  I always feel special when I've seen one. When I got home I had a Google and found out that in Native American mythology, herons are about independence, being open to change and following non traditional ways. They offer the gift of balance, allowing you to perform many tasks at the same time.  That sounds like most runners I know, we're pretty independent and not exactly run of the mill folk.

I know change is the only constant, but I'm in big change mode at the moment and running is a big part of it. As a woman of a certain age, I'm having physical and emotional changes to deal with and running helps.  I can't tell if I'm having a hot flush when I'm running - result! I've been having acupuncture, initially for the menopause symptoms, but  I'm also getting my post bursitis hip rehab sorted too. That's all about strengthening the ability of my hips to balance my left and right sides and my asymmetric body.  As Ming  uses her magic needles, my hip pain has all gone now and it's helped me identify a tightness in my psoas muscle.  I've now got myself a set of Yoga moves to stretch out my psoas and strengthen my hips and create more balance.  Running has become part of my hip recovery not a cause of injury. Of course acupuncture and Chi Running share similar values and philosophies.


I've done two runs this week, each with 4x5 minute runs with 1 minute walks in between.  My second run was over 3 miles - the first time in ages - and it felt good, I started to feel I might be able to run without stopping soon.  I was delighted to realise that I've been so focussed on how long I run, I haven't once looked at the pace on my Garmin. That felt like a real achievement!

Instead of a third run,  Ali and I did a ten mile walk on Saturday walking from Gullane to North Berwick. A beautiful day and it's so great to see our beaches being used. There were walkers, strollers, rowers, paddle boarders and cyclists with those fat tyres - and of course dog walkers and runners and sandcastle builders with the odd barbecue thrown in. Something for everyone.

We had a delightful lunch at the Direlton Gallery - great soup and sarnies and always an excellent cup of tea. What more could you ask?

Next week is 2x10 minutes with 1 minute rest.  After that I should be able to do 20 minutes without stopping. And after that I'm back to being a normal runner again - whatever that is!

Have a great week, take care and good running!

Suex

And then a miracle happened...

Recovery Week 2 is now complete. Hooray! Three runs done of 4 minute running and 1-2 minutes walking. It's been a great week for beach running - lovely weather, not too much wind and tide times fitting my schedule. It's been an incredible contrast with the freezing wind and rain of my training runs.

Of course I'm delighted to be running again, it's fabulous. But if I'm honest it's been a hard slog even though I've not run for more than 4 minutes at a time and only hit 2.5 miles today. Every run I've wondered how I ever managed to do 26.2 miles when I haven't even got to 2.6 miles yet, yes it's been tough. But of course runners know to trust the process and the wisdom of our bodies, so I just got on with doing the running bit and waited for the usual miracle to happen.

The miracle came this morning.  Saturday morning runs send a tingle down my spine. During marathon training Saturday was the day I did my long run - my favourite run of the week. On a Saturday I could run as long as I wanted, no time limits, no desk to get back to, just the trail ahead of me. It's like being a kid and being allowed to play out all day. So early this morning I left the house with a lovely warm

glow from previous Saturday mornings at the back of my sleepy head.

The beach was empty for almost the entire run. The beach was mine, all mine. Running along an empty beach is like you own the whole world for 30 glorious minutes.  I headed off as usual, checking my garmin for my 4 minute intervals, listening to the sound of the waves and the seabirds.

Because it was a Saturday I allowed myself an extra interval, plenty of time to rest as I can't run again for at least 3 days.  As I hit the big stretch of beach between North Berwick and Gullane, the empty beach rolled out ahead of me and my own footprints behind me.  Something clicked inside; my legs eased into running gear, my breathing slowed and I just relaxed. I felt like a runner again.

As I ran  I remembered how even at my fittest, I often found those first two miles bloody hard going.  I'd put the struggle down to my slow recovery, but I'd forgotten that I nearly always have to grit my teeth for the first couple of miles even at my 'peak'. My heart lifted, my stride lengthened. As I started my last 4 minute interval I checked my time on the garmin and for the first time in my recovery runs, looked at my pace. I had to smile at the return of my speed obsession but I was pleased that I hadn't even thought of speed until now.

So a great recovery week, more recovery of the heart and the spirit than the legs! Though of course technically, this is not about recovery - I'm not going back to how I was, I am going somewhere new, somewhere better.  But the discipline of recovery has been critical; it's made me slow down and this has given me time to learn and reflect. If I'd done my usual dash to get back to form, I'd have missed some important stuff. Sometimes in running you need to slow down and let the sound of the waves carry you.

Have a great week, run safe and run strong!

Take care

Suex

Run, review, learn, improve

Right, I don't know where the time has gone, but that's week four of my training for the Lochaber Marathon complete. I've hit the 30 miles training milestone this week (first time for me in my entire life!) and I'm really pleased to report that not only is my mileage is increasing without anything breaking; my confidence is on the up too.

I feel like I've reached the end of phase 1 and as I enter the next stage of my prep, the time feels right to reflect on how things have gone so far and take stock.

OOOPS!!!  

I nearly blew it by doing my usual 'test to destruction' thing. Too many spinning and body pump classes whilst extending my runs was just too much for my right knee and it got quite sore (my right leg takes more of the strain and so tends to hurt first). So I really need to control my tendency to get over-exuberant when things are going well and I feel good. The deal is I can spin all I want when the marathon's over, for now I have to respect the work I'm asking of my knees and be more disciplined.

I usually run most of my runs on an empty stomach and that's been fine up until now, but it just doesn't work for marathon training. When I do a hard run on an empty stomach I have more niggles and sore bits as I got tired quicker than if I was well fuelled. Nick from Soul in Motion who's my Chi Running guru helped me see the value of getting your running form right, so form is my priority. So, no more running on empty for the moment. This is about running a marathon not losing weight.

HOORAY!!!! I'm  responding really well the reduction in impact. Neutral shoes, lots of cushioning in the shoes and socks and only running on the beach, trail or treadmill is making an incredible difference to my ability to build up the miles injury free.  I didn't run on the ice as that can increase impact and instead took myself inside so I could keep running and keep safe. My feet have stopped hurting almost completely now and the other niggles are manageable. I know I'll have to run on the road eventually but the more I can avoid it the better, I don't want to risk an injury at this critical stage.

I was also really pleased with how I handled my sore knee. Because of previous injuries, I think I'd developed an injury 'mindset', a sort of post injury stress syndrome.  I lost my ability to be objective about pain, and every niggle that lasted more than 1 run was a bad sign and I panicked.  This time, I panicked and then read up on knee problems in Runners World. I worked out I didn't have runners knee, my knee was fine when I was actually running, so I could still run but I had to reduce wear and tear on my knees. No more spin, instead, lots of foam and tennis ball rolling, more time in the pool, up the glucosamine and knee exercises to prevent future problems. It's working and my knee is improving all the time and I'm running strong.

And despite the wonders of outside running, especially in North Berwick, I'm learning to love the  treadmill.  One of the benefits of treadmill running other than it being low impact and easy to access any time, is that it's so boring that it's easy to focus on how your body responds to changes in form or speed. If something hurts its very easy to change your form and play about with what works, without worrying about rocks and stray dogs or slippy seaweed (or being stuck miles from anywhere with a bad hobble).  So by learning to love the treadmill, I've been able to work my way through niggles and keep running. I'm not going to be quite so scornful about treadmills in future - as Borgen says - sometimes you have to do things you don't want to do.

 AND NEXT??? As my mileage increases to new levels for me,  I'm beginning to respect the work I still have to do to prepare for running for what will probably be about 6 hours.  Already I'm getting chafed in new places (you sweat more on a treadmill so you find this sort of thing out quite early on)  so I'm reviewing my clothing and digging out the glide.  I'm starting to reach the limits of my muscle stores and sometimes the long run seems daunting, so I'm starting to work out my mental and fuelling strategies. As the miles and the hours increase, I'm going to have to plan my runs more carefully and carve out protected running space.

The most exciting thing about the next phase is that I now have my insoles courtesy of Pam at Abbeyhill Footcare. They will provide the few extra millimetres I need to make my feet work like normal feet, plus she's added a bit of padding for my sorely abused big toe joint. I'm really excited to see how they affect my running. Preliminary trials are very favourable..... watch this space!

RUNNING STATS  I made it to 30 miles this week - a milestone for me. I ran a lot of it on the treadmill due to the snow, ice and tide times. It was a necessary compromise with some unexpected benefits. I'm doing 3 runs and a bit of cross training (no spinning!) each week. The 2 rest days are really paying off in terms of my ability to increase the long runs without injury. I do a short tempo about 6 miles,  a long run (which this week I split into 11 miles and 4 miles to fit it in) and a medium distance run between 8 and a 11 miles. Today I ran along the beach into winds the BBC has quoted as 25mph. Who needs hill work, serious resistance! Also I had to really work hard to slow down on the way back though as the gusts wheeched me along the beach at considerable speed. My splits were very very positive but I can't take any credit for that!

The regime plus lots of stretches and rolling to keep things working and a monthly sports massage to ease out the knots and alert me to any problems and I'm doing great. Today's run was great, all that is best about running out of doors. And I barely noticed the time or distance after those treadmill runs - I just kept running until I knew it was time to stop.

So bring on phase 2! This next phase is going to be about getting that long run up to 20 miles; getting the nutrition and hydration working for me, keeping me strong and just making sure that I stay safe and healthy. I'm not thinking about pace or times, just about getting ready to run 26.2 miles.

Thanks for the recommendations for running socks, I'm looking forward to trying them out!

Whatever you're up to have a great week!

Take care,

Suex

The Joy of Socks

My running hopes have been saved. So today I want to heap praise and gratitude on the Cinderella of the running world - the humble sock.

So often the sock is the subject of fun and mockery for being smelly, worn out or embarrassingly visible.  I too have heaped derision on the sock. Yet socks are indeed the foundation of good running for many of us.

I have history with socks; they remind me of my Dad whose socks were a regular topic in our house.  Every year, Santa left our Christmas pressies in one of Dad's (washed, Headingly Rugby Club) socks. As a little girl I had a kiddy-type speech impediment and pronounced socks as 'thocks' (said in a juicy fruity spray-y way).   I was very insistent about my pronunciation and my Dad never let me forget it and teased me mercilessly. Even today if you say 'thocks' to Mum she remembers the joke, she beams with happy memories and memories are a rare gift indeed for her.

Later on in life, the sock theme reappeared. My gone but never forgotten monster cat Kyle had a big thing about socks. In his younger years he used to steal socks from nearby washing lines and bring them home for me proud as Punch.  Kyle stopped his stealing when we moved to North Berwick (it's not that kind of place) - but he remained partial to Ali's socks if he could get his paws on them. Just a week before he shuffled off to the great litter tray in the sky, Kyle had placed one of Ali's socks in the middle of the kitchen for me - a token of his love.

Socks loomed large when I was cycling and again when I got into running, and as I really got into running, things began to change.

My first running socks were my cycling socks. Then as I ran a bit more, I started to worry about blisters, so I got 1000 mile socks (they are good!) and those brilliant twin skin Hilly socks.

My first summer of running, I had to think about what length of socks to wear - all that running on the beach meant sand got into my shoes when I wore short sockettes giving me awful  blisters which took ages to heal. So I got long socks to keep the sand out; I got over wearing knee length socks for the first time since second year at school.  My sock collection was beginning to get serious and my horizons widened further.

Next came the injury, and yes there were more sock-related consequences. After doing my calf in I got seriously into compression socks as the sock of choice, I really liked the way they made my legs feel all wrapped up safely.

That was followed by a too brief but very enjoyable sock free period when I got into barefoot running. I am by nature a non- sock wearer, I love to feel the earth under my feet, but dear reader, as Borgen's husband says: 'sometimes we have to do things we don't want to do' and the socks had to come back.

My deformed feet mean I have to work extra hard to run and they don't absorb impact properly, so I can't run barefoot (at least whilst training for my marathon).  To work round my limitations, I have to minimise the physical impact of running on my body. It's basically the same stuff you do to avoid shin splints - wear cushioned shoes; run on soft surfaces, take rest days.

All has been hunky dory with the new regime, but I had a few niggles now and then. I analysed my training diary for an answer.  When it was cold I had fewer niggles. Hmm, usually it goes the other way. It wasn't speed, it wasn't route, it wasn't shoes. Then I twigged. When it got cold I wore my lovely thick padded winter socks and of course they absorb more impact than thin or even compression socks. I tried it out and the difference was indeed remarkable. The best socks I've found so far are Falke, but I'd be very interested to get some ideas from other runners.

Whilst I love the freedom of the barefoot, I also love my big cuddly padded socks, and so do my toes. It's much less of a sacrifice as the ice and snow set in up here! Wearing padded socks is like wearing one of those lovely comfy duvet coats round my feet and they snuggle in comfortably for a long run. On a very long run I might get a bit of a twinge, but every time I go out, it comes  on later, hurts less and goes away faster.  The positive effect of padded socks is cumulative.

This week I've had some good sessions, just made the most of any opportunity to get some miles and fitness into the pot before it snows.  I've done 25 miles running - my long run a 12 miles on the beach. I found a way of mixing trail and beach to get a bit further.  I've also done  a couple of spinning classes, lots of stretch and a body pump to get those muscles firing.  Also started trying out gels and thinking about fuelling and recovery.

Some niggles in my right knee, but Pam at Physio Plus has given me exercises and stretches. I had a soothing bath and used Napier's massage relaxing oil after my long run today and that's worked wonders, so no new bathroom until after the marathon!

Wherever you are, have a good week. The snow is making an appearance here, so I'm off to find my yak tracks!

Take care

Suex

Feet don't fail me now!

There was an article recently in Runners World about how many runners get injured and then injured again. It was quite scary. Well, despite everything, I just became one of that statistic.  Yes, I have an injury, a running injury and I can't run.

Now of course I'm fed up. Today has been beautiful; glorious sunshine. I've been here knowing I should have had one of those wonderful long sunny runs today. I can see that run in my mind's eye and I sort of wish it was snowing so I don't have to think about it. But apart from mild frustration, I've been fine; this is nothing like how I felt last December when I tore that calf muscle - a lot has happened since then.


It looks like I have a compartment injury in a tiny muscle just above my inner ankle.  It's caused by repetitive strain and I guess that poor little muscle just couldn't cope when I upped my mileage and was up to 4 runs a week - without a niggle.  A gradual increase in using minimalist shoes and more trail running all added up. I'd got some sore muscles but nothing that worried me. The I got a niggle. At first it was just sore and went away as soon as I slowed down.  It came back the next run, but pain wasn't too bad at all and only came on at about 5 miles. I could have quite happily run through it, but there was something about it that wasn't right. My instinct was to cut the runs down and see what happened. After a week's rest it came back a little bit stronger at 4 miles. I walked home.

My physio Pam had a good look at me, and it seems the problem is in my feet. Since my injury last year, I have to say my feet just haven't felt the same. They'd lost some spring and mobility but I never really paid attention, I thought it would just come back naturally. As a result, those little tootsies weren't absorbing the impact of running properly and it was going up my leg irritating that teeny tiny muscle. Apparently some people just have this weakness and I'm one of them.  Looking at my feet with new eyes, I can see the arches are flatter and I now have an explanation of why my trainers felt smaller. Yes, hindsight is indeed a wonderful thing.

So, no running, but I feel fine about it. In fact I'd been thinking of taking a couple of months off and do more cross training. Well be careful what you wish for! The big difference this time is I can move, I just have to avoid impact. I can cycle, use the elliptical trainer, lift weights and of course do Pilates and Yoga.  I can keep up my exercise plan and do some serious cardio stuff til my quads scream. After last year's enforced immobility, I thank my lucky stars that I stopped running before I did myself some damage.

One of the high points of recovery from injury is when you can get off your butt and start doing things again. Luckily I only have to stop running, so I'm already on it,  doing some serious work  on my feet. The golf ball is in regular use on the old plantar, the roller on the ITB and good old Jillian Reynolds is back on the DVD player.  Yes, my life is full of pain and it feels good!

I'm not quite sure how long this will take, but the next step is to see the podiatrist to get a more detailed analysis of my feet and to keep doing my exercises, giving the leg time to recover. I may be able to correct the problem, if not I will need an operation to split the fascia. But I'll worry about that later - no point in meeting trouble half way on this one.

Despite all this, my spirits are high. I am sorting out a weak spot and I've a good chance of doing so because I picked the problem up early on, went with my instinct and stopped running.  We all know that running is about our heads as well as our legs and it was my head that got me into trouble in the past. But Chi Running has helped me think differently.  I didn't just run through the pain; I listened hard and made sense of what it was telling me. Sports massage and physio have helped me interpret the messages and take action. As a result I've the chance to nip what could have have been a nasty problem in the bud.

It's by pushing our limits that we discover our weak spots and they tell us how we can get even stronger. So I see my injury not as a weakness, but as a strength - it's  evidence that I'm pushing myself to my limits and a bit beyond.  Weakness would be to ignore the messages, to keep on doing what I'm doing when I have clear evidence it's not working; to ride roughshod over my poor old feet.  This is helping me feel positive about my not running; I'm taking control, re-creating the balance and getting better and stronger. When the next weak spot emerges I'll be ready for it, and  I'll tackle the next one and the next until I get as far as I can go.

So, no runs this week, but 3 hard gym sessions, lots of yoga and Pilates and I've done my physio exercises with true devotion.   Those of you who have used the golf ball and roller will know that this is not a pain free path.  But this is pain I'm happy to work through, knowing that it won't kill me; it will make me stronger.

Have a great week. Take good care.

Suex

Running at the Speed of Light

When I started running round the block to help me lose weight, it never crossed my mind that  I would end up with a wardrobe full of lycra, more trainers than shoes, and a developing sports massage habit. Oh and I would have put a considerable amount of money on me not wearing pink - ever.

I never thought that I would seriously ever contemplate running a marathon, never mind start seriously training for one.

And I never ever thought I'd end up running round Arthur's Seat in a light suit and a head torch training for an event in the Edinburgh International Festival.  I could conceivably have turned up in the Fringe during my rather more flamboyant years, but the Festival proper is something rather different.

Who'd have thought it - me in the Edinburgh International Festival! Me a performer in The Speed of Light!

Well I did and I am. Next month, if I'm spared and well, I'll join hundreds of other runners in a spectacular light show on Arthur's Seat.  We'll all be running up and down and round and round Salisbury Crags lit up like Christmas trees, bringing sport and art together as we become the human components of a massive light show.  We'll be fire flys, light houses, hubs and sparks and it is going to be awesome and a bit scary.

Sunday was a rehearsal  and I spent 3 hours with two fantastic run leaders and the one and only White group knocking seven bells out of my calves as we trudged up hills, skited down mud slides and tried valiantly to get the right distance between each other. The running was like nothing I'd done before and was quite an experience.

There's one more practice next month and then the performances start. Mine is an early one. I've got a bit of hill work to do before then so I'm mugging up on my Chi Running coach Nick's advice on hills.

I know I have to be careful with hills, so this challenge is more mental than it is physical to be frank. And even though we only ran for about an hour max, my calves were a bit tight after an afternoon on the hills and I was worried I might have set my injury off. The thought of the injury got me into a cold shower (closest I could get to an ice bath!) and  I only cross trained for the rest of the week. The rest and an excellent sports massage from Lizelle set me right. I am now under strict orders to stretch at least 10 minutes for every hour I'm out there and have booked regular sports massages. I've also re started my daily yoga routine.

It's funny. A week or so ago I'd started thinking about a marathon next year. I don't have the caring responsibilities I had and have a lot more time so I don't have to rush about quite as much as before. The Speed of Light event wasn't something I'd really thought about much until last Sunday.  But I realised on Monday morning when my calves were nipping like mad and the memory of the injury loomed large, that unless I have one clear focus, I'm back on the bench and probably for longer than 3 months. Speed of Light is serious hill work for me. I need to focus on getting hill-fit for 10 August. Not distance, not speed,  hills. I've learnt the hard way to respect hills and that I must focus on one thing at a time.

Chi Running is all about going with the flow of energy when you run, being aligned and focussed on your goal. Since I stopped thinking about doing a marathon and instead focussed on my running form, things have got interesting.  Who'd have thought that a holiday run would bring me face to face with a moose? Who'd have thought that the injury that led me to shelve my marathon hopes would have me running up and down an extinct volcano lit up like a firework in front of an audience.  

I got injured because I didn't respect hills. My head pushed my body beyond its limits. My legs understand the power of hills; my head is getting there - slowly.  I've come to understand that distance is not my forte, it pushes my body and my mind much harder than speedy shorter runs do.  So if I am going to do more than a half, my head has to learn to listen to and respect my body. Hills are my big challenge and teacher on that journey.

Ever since Nick and I did my first Chi running session on North Berwick beach in March, I've been learning to follow my feet not my head. So far so unpredictable.  Since my injury, I have a little niggle in my calf to guide me.  I'll trust the wisdom in my body as I tackle the hills of Salisbury Crags and onto my next adventure! Maybe even a marathon one day.

Running this week - 3 hour hill session and then only cross train and walking until today when I did a slow and flat 8 and a bit miles in my super duper compression socks. The calf was fine and I finished with a hill and then a little sprint. Onwards and upwards!

Happy Running!

Suex

Reading, wRiting and Running - The 3 Rs!

I love books. Every Christmas night, my Mum and Dad would put a much wanted book under our pillow along with new pyjamas (Thunderbird one year). That book was often my absolutely best Christmas present. I can still remember finding the Tales of Narnia and the thrill of reading that first page.

As the summer approaches, another book ritual kicks in - choosing the holiday reading. I love a treat and we've got a long trip this year so I'm hoping to get a lot of reading done.

Books and reading have been a constant pleasure throughout my life.  A good book, a timely learned article or a zippy magazine piece provide insight, company, learning and great, great pleasure. I try to keep my book collection pared down and so the books that are with me have been life long friends and seen me through some tough times. Those books stay with me and tell the story of my life with remarkable accuracy. More recently I've added blogs and downloads and websites to my literary collection. My cup ranneth over when I first downloaded a book en route so I could read it there and then - wow!

So, it's not really surprising that I now have some running books in my book case. My running reading started with Women's Running Magazine and Runners World They broke me into the notion of reading about running. Then I was pointed in the direction of two of the great classics of running -  Born to Run by Chris McDougall and Chi Running by Danny Dreyer and my running has been transformed by these books. 


Some of it has been because I now have some knowledge about running, a bit of science. I now know about the importance of speed work and tempo runs; that you need to get carbs and protein in fairly quickly after a long run and certainly not after a shower, face pack, exfoliation and manicure! Useful stuff that helps you run better and stronger.

But the reading that really inspires my running and has changed me behind recognition isn't about facts and figures; it isn't about the calculations of pace and tempo. What really inspires me is runners talking about their running, their stories about how and why they run. Sure some of these can get quite technical, but the magic is when another runner lets you into what's going on in their head, sharing their experience of running.

There are times when reading the race report is like running alongside someone, without the pain and blisters. You can get a sense of what it's like to run very fast or very long; to run up hills, in the desert. You can run vicariously in every country in the world.  You can learn how to run a great race and sadly too often what not to do.

It was reading runner's blogs that I understood that running a marathon isn't just about when you finish but crossing that line with a smile. I learnt that even the greatest runners have demons to face and their own challenges to beat. I have come to know that being able to run at all is a great privilege and one that we should never take for granted.

Something magic happens when all this running stuff gets into your brain. The other day I didn't leave enough time to get to a meeting. As I charged up the road I hurried quicker and quicker and then without thinking I leant forward, The I leant a bit more and then POW! I was running! Just like Danny says on the podcast, I was leaning like a Nordic skier!  It felt remarkably good, despite (or maybe because of) the heels on my boots and a rucksack jumping about on my back.

Out of the blue the words 'born to run' came into my head.  Of course!  Suddenly it all made sense. Running to a meeting, even fully clothed, is a natural and obvious way to travel when a bit more speed is required (or just for fun).  Usually when I've had to run in work gear it's felt very uncomfortable, not quite natural, but this time it felt just right. I ran and walked all the way and got there in good time, a bit flushed but feeling good. It's actually a bit easier falling forward in high heels and the rucksack holds my shoulders back.  Not a marathon maybe but fine for a couple of miles.

Reading about running counts. It's sort of  like our continuing professional development. If we want to be better runners then we have to learn.  So yesterday when my train was delayed, instead of getting stressed, as befits my new laid back self (did I miss something? ed) I went with the flow and took the chance to catch up on my running reading. I read about Ethiopian runners in the Olympics. I saw a photo of Barefoot Ted and Christopher McDougall at the New York Barefoot Running Festival. I immersed myself in kit, supplements, the barefoot debate and runners. What a treat.

When the train started up again and the journey to work began again, I felt I'd been given a present - a little bit of the working day claimed back for reading about running.  I smiled and that smile stayed with me all day.

So thank you to all your bloggers, runners, writers for sharing your stories, your wisdom and experiences. Thank you for letting me come with you as you train for your first marathon, do a park run or the West Highland Way.  Thank you for helping me learn to be a runner.

Take care and happy running

Sue

Spring clean your running garden

Some urges just have to be given into if we are to keep balance and harmony in our lives. For me spring cleaning is a must.  Like an itch that has to be scratched, there is no choice but to get on and do it and boy does it give you a Mojo make over!

The urge to purge runs deep. Like the homing instinct of salmon or the nesting behaviour of birds, when spring starts,  up pops the urge to clean out the nesting box and spruce up the territory; to get things in order, ready for the summer to come.

For the past few days, my eyes been honing in on cluttered cupboards, dusty corners, dead plants and overgrown borders. Everywhere I look I've been critically appraising what needs done and what I can get rid of ready for the blitz.

The deed is now done and I've boosted the stock of our local charity shops with books, handbags, coats and knick knacks. I have been ruthless - well almost!  Two years worth of bills have been shredded, Mum's papers filed and my desk is tidy. There is space in my wardrobe. I know that ere long it will stop feeling wonderfully minimalist and start taking on the characteristics of a yawning chasm that must be filled, but not dear reader just yet. I have pruned the garden to within an inch of its life and consigned to the compost and re cycling bins various ancient and woody plants that need to move on to pastures new. New plants and seeds are making themselves at home in fresh compost-rich soil.

My compost bin, shamefully neglected for two years, has been sorted. I got the fright of my life when two tiny mice leapt out as I took out compost for the raised beds.  I ran into the house and grabbed a sleeping cat. Kyle shivered and hobbled back inside again with ne'er a backward glance. I looked at the mouse and it looked back at me straight in the eye, my heart melted. It will live, but if there is as much as a paw over the threshold of the house, that mouse and its family will be toast. I hope we have an agreement. Note to self to agitate compost bin weekly from now on to make it less of a safe haven.

As I type, my hands are calloused and grubby, my finger nails broken and my knees a bit creaky, but my soul is sated. I have transformed the wild and woolly wilderness of the inside and outside of our house into order and harmony.  Soon summer flowers and frocks will grace the empty beds and rails. For now I gaze on order and it feels good.

I love that feeling of everything being in its right place and being in tune with the season. It makes me feel real and human and in balance, like I have met some ancient human need to till the soil. I don't grow much these days, I don't have time to look after things so I have to be sensible or plants just don't survive. I've put in sweet peas in memory of Dad. I love the colours and the smell and the glorious over-the-top abundance of the flowers that you have to pick if you want the plants to keep flowering - how wonderful is that! I don't do much veg now as I used to, but I like my fresh herbs and this year I've put some runner beans and onions in and I'm having another crack at asparagus.  A token gesture but I love the thrill of eating food I've grown.

Looking back, I've done nothing in the garden for the last two years and it was getting me down. The front of our house was festooned with dead plants in nice pots, the back by overgrown bushes of various kinds.  Every time I look out of the window I felt despondent. Same inside the house. Old clothes cluttering up my life. It made me feel unbalanced, out of kilter, guilty.

The root of the problem? Lack of balance: too much running and rushing about.  Every spare moment I was running, up and down hills, building speed sessions, long runs and intervals into a busy schedule. If I wasn't running I was dashing about trying to do things in a hurry so I could run. Life was a roller coaster of charging about, until of course I could't even walk.

With the Chi Running,  I'm back to basics and it feels good. I'm starting to feel at peace with my running and to go with what feels balanced and right rather than what I think I should do.  I've started to feel less urgency about having to run every opportunity and I'm chucking out some weird ideas I've picked up. One notion I had was that a good runner runs all the time, only rubbish runners walk.  Now I stop and walk when my form and pace drop. I'm amazed how quickly I'm refreshed on every level because I'm not grinding myself into the ground

Because running time is still limited, I have to make choices, and just like with the garden, I need to think carefully about what seeds I want to plant and nurture. I chose to keep my long run and I've re discovered the deep pleasure that comes from just running round North Berwick and getting into that wonderful mind and body thing that happens as you run and run. Who cares about times and distances and marathons - they will all come in due course. That's what I want from running now, that's what motivates me.

That feels a bit like treason, but right now I don't care, I have my Mojo and that's what matters. I just want to see where my Chi Running journey takes me. I've a follow up session with Nick Constantine on Saturday, I'll report back!

Lots of you tapering at the moment, about to harvest the fruits of your labours, the seeds you planted are coming to fruition. May your harvest be rich and timely. Good luck! Major respect for taking on this challenge and looking forward to hearing all your tweets.

Take care

Suex

No Regrets: Walking Barcelona

Well, I'm packing for a trip to Spain planned in the cold nights of November last year when I was full of hope and excitement at the thought of running my first marathon. But as you all know, things didn't quite work out that way. The Barcelona Marathon is almost here, but I won't be running it, I'll be watching and cheering others on.

I'm a bit sad.  I have a niggling feeling that I've missed my chance and may never run a marathon. Maybe I should have pushed through the injury and gone for it and worried about the damage afterwards. But, it's only a niggle, like a twinge that comes up a third of the way into a long run and then just pops gently like a bubble and is gone. It's not the deep sadness of regret or the pain of loss of hope or the agony of never being able to run again. No it's more a 'well it wasn't meant to be, this was not my time' sort of feeling - and life is full of those isn't it?

As I did my run round North Berwick this morning, I didn't feel sad. I felt happy - no more than that, I felt joyful. It was one of those runs where you know you're the luckiest person in the entire world.  The weather was sunny and warm, the tide was out, the mist drawing off the Bass Rock. I headed off with Chi running on the i pod, my metronome ticking away at 180bpm and Nick's feedback in mind. Everything was in good working order.

I did one of my favourite runs, up to Yellow Craigs beach and back. It's a nice mix of track and beach with the most fantastic views. I did just under 7 miles in total, with a 15 minute form session in the middle where I ran up and down the beach and worked on my footprints.  Given I'd run a couple of miles, I was really pleased with my form. Even in shoes, my footprints were so much lighter and more even than they were two weeks ago, though I can see clearly (even with my shoes on) that I need to sort my right big toe and I still have a way to go to be light! Here's a snap of my footprints next to another runner's - quite a difference. Mine originally were deeper than theirs with a much clearer heel strike. You can see where their toes grip the sand.

I was out for about an hour and a quarter in total and was pleasantly surprised by my pace and distance. I wanted to run longer but I am mindful of the need not to push my luck. I am very disciplined when it comes to doing something and going beyond the call etc, but I am rubbish at not doing things.  They say that self discipline is like a muscle, the more you use it the stronger it gets, so I gave myself another dose by walking up the hills - even though I was in full view of two local runners and was sorely tempted to look good. The internal dialogue was a bit frenzied as my inner coach gave me quite a talking to, but I did walk; I have to learn to value the discipline of not acting - does that make sense?

I got home feeling good. My quads were fresh, my calves were totally unruffled. My big toe and soleus were the bits I felt most. When I was hobbling, they really took the strain and I need to get them sorted. I suspect they're compensating for something and my money's on a too tight hamstring which I really noticed in yoga last week. I might try a podiatrist, never been to one of those.

So, I'm heading south. My suitcase is lycra free (well almost!); no garmin, running shoes, gels. Just sandals and suncream and guidebooks. I will I think shed a tear when the runners head off on Sunday, but I know that when my time comes, I will do those 26.2 miles as a much stronger and safer runner.

Whether you're running, racing, supporting, watching, be safe and be well.

Take care

Suex

Runner Reborn - Barefoot Chi Running

It's not every day that you get the chance to start again, but every now and again something happens; that wee window opens and there it is, a life changing opportunity sitting there right in front of your eyes, waving. I've got one  in front of me right now as I contemplate my running future and what I want to do.

I had an amazing day in the company of Nick Constantine, @soulsinmotion to Twitter folk. Nick is  a Chi Running and Walking instructor as well an Iyengar yoga person and he was my coach for the day.  I've been mentored, but never been coached or had a personal trainer (unless you count being yelled at whilst learning to swim a breadth at primary school) but I'd read Chi Running; tried it in practice and knew that to get it right I needed some face to face coaching.  I was right and Nick was perfect for me.

Nick started off by running me through the basics, getting my head into the right place and then off to the beach.  First Nick assessed my current running form. Now I thought I had quite good form, guess we all do! But in the critical gaze of Nick's IPad, I saw a slow loper with her bum sticking out, her feet dragging and her head down.  I really hadn't tried to be perfect, but I'd been quietly confident I'd get a good mark.  My footprints on the sand were a testament to a runner heavy on her feet, who pushes off quite hard. Nick was several stone heavier than me and a heck of a lot taller, but my footprints were much much deeper than his, and that told the story.

Faced with the evidence and with Nick explaining to me what I was doing, we set about getting me re-programmed. I decided to go barefoot and I am so glad I did. I love to walk barefoot on the sand and I am an olympic level paddler, but I hadn't run barefoot on sand since I was a child.  There was something about my feet hitting the sand that helped me take it in and focus on my feet and what they do when I run.  Gradually I began to learn how to get my posture right; how to just start running without pushing off hard like a sprinter. I saw how my asymmetry affected my running and gave me a lazy side I need to tackle.

I began to understand how the way I ran was putting a lot of strain on my legs and lower back. No wonder I got injured as I began to test myself with marathon training at an age when things are losing a bit of their youthful elasticity!  Marathon training is pretty good for finding out your weak spots, but if you don't know what they are, you can't handle them.

As we chatted over a lunchtime bowl of soup at the Scottish Seabird Centre, I asked loads of daft questions, and Nick helped me make sense of my experiences that morning, including that how I run is very much like how I live my life - too much, too quick, too big a rush, always looking and planning one step ahead. Yup, that's me, even if it's largely imposed on me at the moment. I saw my video and looked at some other folk before and after chi training. I saw hunched up bouncy people becoming relaxed smooth movers. Was I going to be able to do that too? I so wanted to be one of those chi runners, they looked so good.

I was eager to get back out and learn some more so I could be a Chi runner and be one now! The tide was in so we headed off to the grass bank, but I kept my shoes off. Now for some more running practice. Nick likened it to swimming lengths and how swimmers practice by getting their form right by doing it over and over.  He also taught me I have an 'edge',  a point up to which I can hold my form, and over which things go belly up. I need to focus on extending my edge, not speed, not my distance, not racing, but extending how long and how fast I can hold my form. That tapped nicely into my Pilates head and made a lot of sense.

I learnt a lot of amazing, transformational things that afternoon. My favourite was the importance of running at a fast cadence - 175-185 steps per foot per minute. Running at round 180 reduced my overstrike, helped me lift my feet and helped me keep light. It felt effortless, in the zone; I lost that slow draggy feeling I get when I have to run slowly. It also satisfied my need for speed but without the damage that I'd been doing. One of my big problem areas is my shoulders and the need to keep my arms and hands relaxed - I really hunch up, I need to run tall. I am going to have to focus on the basics for quite a while before I start to go up the gears a bit, I am going to have to take this seriously.

At the end of a great day over a much deserved cup of tea, I felt enthused and inspired as Nick summed up what I'd achieved, what I'd learnt and what I had still to do. This is a way of running that feels great, that has pace, that will challenge me lots and will help me run forever. I know this is what I want to do. My biggest challenge though is going to be me and the way my mind works. Next morning the video, technique tips and notes arrived and I'll be sending Nick a video or two of my progress to get feedback over the next 6 months.

I've got a decision. I could just pick up where I left off and try to get back to running normally integrating  Chi techniques. I could build distance and then work up the speed, do my marathon, and hope that the Chi stuff has stuck. But what a wasted opportunity and somehow that doesn't feel like the right thing to do. I have a very strong sense that my injury demands that I start to do something different about my running if I want to run long and strong for the years ahead.

If I am going to commit to running better, I am going to have to give up, at least for now, a focus on a marathon and focus simply on how long I can hold my form for. That is going to mean heading to the beach when I can and practicing barefoot. It probably mean pulling out of the Edinburgh half in April and not running a marathon this year.

I have to say I am a bit torn, surely I could just do the marathon and then sort my form out?  Well I might get away with it, but I probably wouldn't, and if I am honest, I know that.  I know what I need to do. Have I got the mental discipline to do it? I hope so. I really really hope so.

So thank you Nick for helping me get onto the right path for my running journey, helping me set my goals and how I might get there. I'm looking forward to your next video of me showing a relaxed and confident Chi runner!

Lots of halves, 20 milers and great running this week our there in the Twittersphere. Whatever you're up to, be great, run strong!

Take care

suex

Runner Reborn: the end of a dream?

It's been a big week on the recovery front. Physically I am doing great, taking great (baby) strides.  I've braved public transport and climbed from the bowels of Waverley Station to the dizzy heights of Calton Hill.  I've survived the inhumanity of being knocked over by fellow commuters who think trying to hold on is pushing in. (I really would have kicked that man but I'd have fallen over).

I can walk like a normal person for short distances and as long as I don't go too fast or too far.  I've done a few low impact aerobics workouts and Zumba. (I've been really impressed by Jillian Michael's 30 day shred). And of course keeping up the Pilates to keep my core strong and balanced. Physically, I'm getting there.

But as I've said before, the really big thing about recovery is not physical; it's mental, emotional and spiritual (or whatever you call it).   Getting an injury knocks your confidence; it makes you feel like a rubbish runner; it's pants being patient and waiting. Somehow you feel you should be working through the pain and you're a wimp for giving into it.  Coping with the pressures to get out there and run is tough, but like every other hard thing in life, if it doesn't kill you, it makes you stronger.

Last week I mentioned I asked my Twitter chums how they avoid injury.  @Pyllon suggested Chi Running; @rowenanews reminded me about the marathon goals that matter more than time.  Well, these seeds have taken root and are starting to sprout and they have made me look long and hard at some stuff I'd been trying to avoid.

In this enforced time out, I have an opportunity to be a better runner. As I start running again, I can start from scratch, using the experience I've gained and the wisdom of other runners.  I can ditch all the stuff I've picked up along the way and that's holding me back.  I need to find my inner runner again. I know if I was running any thinking would be trampled under my bouncing Brookes; but because I am so totally and absolutely fed up with not running, I am very open to anything that means I can avoid this happening ever, ever again.

 Desperation has made me accept a few home truths:

Hard Truth number one.  I'm not going to be in good enough form to run the Barcelona Marathon this year. Fact. I have decided. Whether or when I do a Marathon can wait until I'm back on my feet and running normally again. That hurts, but it has to be so.

Hard Truth number two: I was partly responsible for my injury. Very hard to write that one! I am Mrs Sensible. I read, I prepare, I do as I'm told. How can it be my fault? Of course it's not about fault (!), I just have to accept that there's things I can do to make me a better runner and reduce the risk of injury.

Hard Truth number three: I need to rediscover my inner runner, the runner in me that knows how to train, who knows how to improve. Following schedules and training plans is not the answer, I need to work out what suits me, that probably means running less and cross training more.

It's hard putting it all down in black and white. It's hard to kill your dream, it seems like such a defeat and a failure.  But I want to run forever more than I want to run a marathon in a few weeks time.  I started off well just running in my own way and I got 1/2 marathon and 10k times I am dead chuffed with. Marathon training in a reduced timescale stopped me doing what comes naturally. It was like getting into a very tight pair of trainers and the consequences were dire. I need to get back to that Sue and let her guide my running.

So, onwards and upwards. I am going to use Chi Running to help me find a better way to run, not just technically but inside.  I will do that marathon, I know I have it within me, but I will do it when I'm ready.

I'm hoping to run again soon. I can feel it in my quads. I just hope the sports bra and Garmin are in working order!

Take care and if you're running or recovering, be great!

Suex

The Waiting Room of Enlightenment: Reasons to stay cheerful

Recovery might be a journey, but it's more like a waiting room sometimes. You're just sitting about waiting for that train, plane or automobile to transport you away. You can good use of the time reading, meditating or learning Japanese. You can entertain yourself people-watching or plotting your perfect murder mystery. I think you'd be surprised by how many of the folk at the bus stop are plotting murder and mayhem behind closed lids (or maybe you're not!). Or of course you can rant about late trains; messed up timetables and the general decline of civilisation. The thing about waiting is that you can't control when you move physically, but it can be just the right place to be.

I'm still waiting to run and this train is a long time coming.  I am at that critical point where I'm on the cusp of a little jog, but if I go too soon I will undo my hard work and patience. It is so tempting. I know I'm taking longer than most people do to get back into my trainers and I am feeling such a failure! Yes, even at the time in my life when I am almost certainly paying the price of  too much too soon, I am battling with my speed obsession again and putting pressure on myself to heal faster, dammit!

I want to run. I want to run now. I want to run my first marathon in 8 weeks. Today was glorious day, a fantastic day for running, a good long run. I should have done 18 miles today, totally manageable if I'd not got injured. I am so cross, frustrated, stupid. I'd kick myself if I wasn't scared of another injury!

But I can't run. I can do almost anything but run. The muscle I've ripped is exactly the one that springs me up into the air. All the others - that keep me on the ground, that let me do side planks and toe taps and one legged bridging and squats -  work absolutely fine. It's just that one little muscle. I am sending it lots of love and attention; taking it on little walks to whet its appetite; willing it to get better soon and re join the party - please!

As ever in this amazing world we live in, as I start to despair, the universe sends me gifts. For running these usually come via Twitter. First, Chi Running. Yes, almost a month since I hit the 'send' to Amazon, Danny Dreyer's book on ChiRunning arrived on my doormat and it sits in front of me now. I've looked on the website and flicked through the book and I am really excited and inspired.  On a quick read it's got links with Pilates. I like to have theories behind my training and improving and I'm a big Pilates fan. Pilates got me through some emotionally tough years and helped me manage the chronic back pain I got from being massively fat and massively stressed. Pilates was critical to my body (and spirit) recovering then and has been a constant friend ever since. I have used it a lot over the last month. I look forward to Chi Running helping me through my current recovery and taking me into my new running future. I have high hopes. I am going to read Danny as I travel on the train every day to and from work and I've already started practicing Chi Walking - weird but strangely liberating.

The second Twitter angel was Rowena, one of my running sheroes, who does amazing runs in amazing places and has been massively supportive of me and lots of other hobblers and limpers. Rowena says:

My goals have been pretty simple: finish the same day I start, with a smile on my face, and injury free. 


These are great goals and Rowena reminded me that when I started thinking about a marathon I had no time goals, no pace, no strategy. I just wanted to finish a marathon.  I still do just want to run a marathon and more than ever I want to smile and I don't want to get an injury - that would be failure.  Maybe I could do Barcelona in 8 weeks time, but I won't do it at any cost,  it's not just me that pays the price. Still too soon to be definite, but I have set my parameters.

My third Twitter angel is Johnny, who is also battling an injury. Johnny makes me smile and laugh out loud on Twitter so much that the folk on the train think I'm a mad woman. We both have knackered right legs so can't even do a three-legged race between us.  We will both run again and I hope together, maybe the Edinburgh BUPA 10K again....

So I remain in the waiting room that is recovery, waiting for the train that will take me back to running fitness and onto my marathon.  I would never have taken time out to reflect on my running if I'd not been forced to.  Everything happens for a purpose; every nightmare brings opportunities. I know this is nature's way of telling me to slow down. Not just to run slower (though by gum I've had the choice ripped out of my hands) but also to slow down in setting my running goals when I have so much else to do  A marathon is a heck of a long distance for someone like me and I am not invincible. This injury will probably stop me running Barcelona this year. But it will not stop me from running my marathon and it won't stop my lovely North Berwick runs; Race for Life; the Edinburgh Half and every other bit of running me and Danny are going do do. And it won't stop me smiling!

So, thanks to my running chums on Twitter yet again for making my waiting room a place of enlightenment and discovery. Watch this space for what comes next!

Take care,

Sue


ps if I ever, ever complain about not wanting to run or moan about losing my running mojo - shoot me!