Great Winter Run 2014: Race Report

There are times when even us lone-wolf runners like to get out there with the pack and celebrate being alive and being a runner.  The Bupa Great Winter Run is one of those times when I am very happy to be out on the road with the tribe.

My running plan this year is to build on the lessons from marathon training and in particular to focus on strengthening the weaker aspects of my running. There's nothing like a marathon for highlighting areas for improvement!

I'm using several shortish runs to structure and focus my training. I have a tendency to push myself in races and so as well as providing a bit of incentive, I'll use them to test progress round form improvement.  I know I can run fast and I can run long, but I can't run either fast or long and run well. If I want to keep running, I need to get back to basics. 2014 is for improving form, building strength and testing my discipline and progress in races.  The Great Winter Run 5k on Saturday was too good an opportunity to resist.

The Great Winter Run is based in Edinburgh's stunning Holyrood Park over a well trod and well kent run round Arthur's Seat.   I must have run it hundreds of times over the years and I never ever get bored of the views and the park itself.  It's a natural arena with lots of space for all the people and paraphernalia of mass running.

I know it's a bit unfashionable to say it, but I like the Bupa races. They're not cheap, but they are beautifully organised. My number and guidance arrived in good time, the training schedules and support are all available and accessible on line and everything was clearly explained so even I didn't have any nagging questions. I was particularly pleased that the race was on a Saturday morning as it meant I could get the train in and wasn't dependent on a lift.  There seemed to be plenty of toilets, lots of signposts and lots and lots of runners, supporters, dogs and smiley helpful people. It ran alongside the Cross Country Championships and was preceeded by a race for young runners, some of them looked very young!

Arriving in Holyrood Park for a race is always exciting and I was particularly delighted to see the young runners heading home with their medals and goody bags. How lovely to think of the life of running ahead of them.  All the roads were well gritted, essential given it was such a bright and frosty morning.  So the mood was warm and really lively as we got into our pens. The pre race warm up was brilliant, more like a dance and it definitely warmed up all the running muscles in the right way. And we got off almost exactly on time, I'm a stickler for punctuality!

Although it's quite a large race - about 2,000 people I think, the atmosphere was electric and very friendly. People smiled at each other, helped each other over the barricades to get to the pens on time and apologised - yes apologised - when toes get trodden on. I even got apologies from one or two of the very tall men that bumped into me on the way round - that has never happened before! I must remember to take of my invisibility cloak when I'm racing! But thanks guys, it was much appreciated.

If you're not familiar with the route, it's tarmac all the way round. We started with the (gentle) wind behind us as we headed past the loch and up the long hill that lasts about 2 miserable k.  The only positive thing is that it gets it out of the way, but it's a pain for folks like me who take 2 miles to warm up enough to enjoy running!  It's then more or less flat for 1- 1.5k as you cross the top past the upper loch and then down hill with a flat .5k finish.   Lots of friendly marshals too which I like on a race and a good crowd. Because of the earlier races there were lots of young runners waving and cheering us on, very poignant.

My aim for the race was to make my lazy glutes earn their keep. Whether because of my deformed feet, or the calf injury the other year or lots of other reasons, I am a lazy a**se. My glutes aren't firing much at all, so I'm re-training them.  I've got into some pretty bad habits which I think have been exacerbated by the marathon training and so I have to work hard to make new good ones.

So my race goal was to focus on my glutes for as much of the 5k as I could.  Good habits start with good intentions, so even if I only thought about them, that was all I had to do. If I caught myself slipping into a glute-free way of running then I had to slow down and walk, this would stop me reinforcing old behaviours. It's much the same in Yoga and phsyio, the first step is to set the intention and focus and then things start to happen.  I ran without my ortho insoles because I want to re-train my body and strengthen the weak bits so I can run naturally.

The first uphill 2K was not fun.  I puffed and panted and willed those glutes to get me up that hill.  I must have looked a sight as I sort of minced up the hill, trying to make those butt cheeks work and look as elegant and effortless as John at Chi Running Camp. Luckily no one cares!

It wasn't long before I realised I was cheating and so I made myself stop and restore my form, those glutes have grown very lazy indeed and it was a struggle. I was even out of breath much earlier than when I usually run, which was a bit odd. I ended up doing 3 short walks on the first 2k.  It was  a struggle to make myself stop; it would have been so easy to give in and run in my usual way, but that would have defeated the purpose.

So I was mightily relieved to hit the flat bit and it was much easier to focus on form when I wasn't struggling so much. Downhill was even easier and I felt my glutes really moving like they should have.  I felt really relaxed and comfortable and nothing hurt. My knees,  my hip, nothing hurt. As I relaxed into the hill, it suddenly became clear to me that my glute-free running is one of the reasons I struggle so much with the Chi Running Gears. Now when I changed gear, I did actually speed up. I haven't worked out the physics yet but I'm pretty sure that this is one of the reasons I don't actually get out of first gear, any ideas on that would be most welcome!

On the last straight, as the finish line came into view, I started speeding up for my usual sprint finish. Immediately the glutes sat back and let the quads and calves do the work.  Summoning up all my will power, I slowed down and walked til I was back on form.  'This isn't giving in' I wanted to shout at all the spectators shouting us all on. I didn't allow myself a sprint until the last few yards when I just couldn't resist it! Boy did it feel good.

I came in at 32.26, 8 minutes outside my personal best; 1366 overall and 23rd in my age and gender group. The goody bag was excellent with a tee shirt, medal, galaxy chocolate, nuts, biscuits, health bar, toothpaste, water and energy drink, oh a silver cape for the cold (no cuddly toy in mine). I opened it on the train on the way home.

 Despite the less than exciting stats I was really pleased that I'd stuck to my rules; made some progress on re training and had a bit of insight into how I can improve further.  Most importantly I had fun at a great race with some of the best views you could possibly hope for.

The Bupa Great Winter Run was a great way to start my running year. and I'll definitely do it again. It's given me a real incentive to get some hard work in this year. I've booked a second Chi Running Camp with Nick in May and I'm really looking forward to what happens next.

I wish you a very happy, healthy and exhilarating 2014,  whatever your life goals!

Take care

Suex

Running Reflections: Creating Memories

At the turn of the year, it's time to look back; to reflect on what we've done and what we've failed to do. To focus on our achievements, to remember the big events both happy and sad and, at some level, to calculate whether it's been a good year or not. Hopefully we then turn our eyes to the year to come and new goals and dreams.

Running is obviously a massive part of my annual calculation, adding to the sum of happiness and disappointment. Did I set great goals to reach during 2013; goals that challenged and motivated me?  Did I give  my all to reach those goals? To make them real? Did I push myself to my limits and beyond, into the really memorable?

In my few years as a runner, I've learnt the hard way that it doesn't really matter if the goal is to get out the front door and do that first run; to rebuild strength and form after injury or run a marathon or 12.  Watching runners across the world on Twitter and Facebook set and reach their goals, it's clear the only goals that matter are the ones that are deep down and personal to us. Comparison is often futile.

My running goals have changed immensely over the years. Year 1 -  run my first half marathon. Year 2 started with injury, my goal was simple, to be able to run, full stop. Last year - run a marathon.  Whilst the marathon is the 'show' one, it would never have happened if the clinically obese Sue hadn't had the guts to shoe up and get out there.  Next year is not showy, but is critical to my overall goal of a long, healthy running filled life. My goal for 2014 is to re-build the form, becoming a stronger, more efficient runner preparing for a marathon the year after.

So I thought I'd got next year's goals sorted out. But then I had an experience that transformed my thinking about running and running goals forever: I had my very own paradigm shift.

The catalyst was a remarkable organisation called Sporting Memories Network.  Sporting Memories Network works across Great Britain using memories about sports to help older people, including people with dementia, to stimulate the mind, body (and I would say the soul).  I heard of them through the North Berwick Day Centre that Mum used to attend and I got in touch to find out more.

I was entranced. I know from my own experience of the power of memory; how easy it is to take it for granted that, with a few slips, we will remember the important things in life. If only it worked that way!  With a lot of dementias of various kinds in the family, I know how precious our memories are.  As dementia took its hold I've watched as loved ones lost their ability to hold onto their thoughts, relationships and experiences; sometimes losing the very sense of who they are. I held their hands as they struggled to express themselves and their emotions, sometimes frightened by the void.

Seeing the face of a loved one light up when they remember something is better than the most beautiful sunrise you'll ever see. Memory becomes a gift, something special to be valued in its complexity and richness. So when I heard about sporting reminiscences and the work they do, I was delighted. Have a look at Bill's story and the way his sporting history reminds us of the man he is and the life he has lived.  Bill's story reminds Bill, his family, friends, carers and us readers that Bill has a life to live.

I was out running when it dawned on me that I've got sporting memories now; and that every time I run I'm creating my own reminiscences. Okay, I'm not going to get a gold medal, but I have a sporting story and it's a story that runs like a river of achievement through my life.  It's got a few race for life runs; it's got a marathon; it's got injury and recovery; it's got guts and glory. Every run I do is another paragraph in my running story and it's a story that I have created.

I started running because of my Dad, to stick two fingers up at the Parkinson's and Dementia that stole his freedom to move and be himself. I never thought for a moment that my first painful run would end up in a marathon and who knows what next.   Dad loved sport and he would have loved the sporting reminiscences:  the great days of Yorkshire County Cricket Club, his rugby, his work with young players helping to bring them on. I wish we'd had sporting memories for him. But it's not too late for us to invest in our own personal legacy of sporting reminiscences to inspire our old age and tell future generations about their history.

In 2014, I've got running goals for the year but I also have goals for a life time.  What running memories will I create this year? What reminiscences will I have when I sit and look back on a life well run? It's all up to me.

Watch this space!

Wishing you and yours a happy, healthy and joy filled New Year and truly memorable 2014!

Take care

Suex

Running Reflections: Chi Running Camp 2013

I won't bore you with why there's been silence on the blog front for ages, suffice to say that I've been too  busy sitting and writing to sir down and write a blog.

But of course, running blogs, especially for Chi Runners, aren't about writing, not really; they're about learning. Running blogs for many runners don't just tell the stories of our runs; they're an opportunity for reflection; a means of taking time out to look back at what we've done and what we've learnt and a space to work out what we need to focus on, what challenges to seek next.

So it's with a sense of relief that I sit and write my first running blog in two months and so try to make some sense of it all.

The biggie since the last blog has been attending the first UK Chi Running Camp up in Perthshire. It's been 18 months since my first training session with Nick and the time was definitely right for lesson 2. I was really looking forward to focussing in on form and improving my running under the masterly tuition of Nick and a host of Chi runners from across the country.  Added to this was the chance to link Yoga and running through working with Mark, who brings two of my  favourite things together in happy union.

The location was superb, just outside Callander in beautiful Perthshire with green rolling hills, fine trees and beautiful scenery. Of course there's a reason why it's so green and lush. It rains a lot. But as our tour guide in Madeira said as the heavens opened on us again 'it's only water' and after running in the wind and rain of last winter, a bit of rain wasn't going to deter us.

Running and yoga - what a brilliant combination. I loved starting the day with Mark's early morning yoga session. It felt very special to get up before dawn (quite late this time of year!) and head to the lovely communal space which was quietly and gently lit. Slowly we opened up to the day ahead; what a great way to start the day.  Mark advised that if we did nothing else, we should start each day with sun salutations. Ever since I've made sure that I do. I'm convinced that it makes an incredible difference all round, especially to my iffy hips.  Working with Mark I was also able to get my Yoga moves much more accurate, and I learnt a lot about how to use my Yoga moves to improve my running. Another change has been that I now end every run with a Yoga sequence rather than a stretch with a much more mindful appreciation of the work done by my muscles and joints.

The running was great. I was a bit nervous that I'd picked up some bad habits since I last saw Nick and that everyone would be a better runner than me. But Chi Running is about being your own runner so it matters not a jot how you compare to others (though there is always something to learn from others).  As I trotted off down the path to give Nick a chance to assess my form (feeling a bit like I was in a dressage competition!) I was delighted to find I automatically went through my Chi Running checklist, what a relief!

Nick pointed out that  I was bending forward at the hip.  We'd looked at this the night before when Nick ran us through the basics; it's quite a common fault. I needed to pull up and out of my hips a bit more. You can see from the photo below the sort of thing I mean by bending forward. I also got some great teaching on using my gears. Using a rope round my hips, Nick demonstrated how I just needed to lean into the different gears, so much easier than trying to explain in words! And I find I can remember that sense of leaning against the rope really clearly, it's imprinted in my muscles.

We trotted along quiet winding country roads, going through our paces, working on our form, using the gears. Jon, one of the trainee Chi instructors gave a master class on hills. I have the picture of Jon going up the hill in my head every time I set off up one and it works like a dream.  Another Chi Instructor, Andrew, showed us how to change gears using our arms, it worked like magic.  In the photo below, there's me changing gears - I'm the one in the pink waving her arms around. You basically bring your arms out in front of you in a swimming motion til you're reaching forward holding onto an imaginary beach ball (think Pilates). Don't mock, it works, though you get some odd looks at times. Having several Chi teachers gave an opportunity to see different teaching styles too which was great.

Sadly I could only stay for one day of the camp, but I learnt lots of important things and that day helped me make significant improvements to my running. On the first run after I got back, I focussed on pulling up and out of my hips. It felt amazing and I found that I could use the gears better and my hips felt pretty good after the run too. I need a few more of those as it's quite an ingrained habit I think.

There's something about Chi Running that works for me. I like the philosophy about energy and form and practice. I like the science of alignment and line. I like the fact that everyone of us has our own path to follow and that none of us know where that path is going to take us.

So a festival of learning and running transformation which has yet again led me to make permanent changes in how I run. If only everything in life worked as well!  If you get the chance to try a Chi running workshop or camp, there's a growing body of great instructors running workshops across the UK. What's great is that they work together and support each other and learn from each other.

That feels much better! It's worked out well to have some distance between the doing and the reflecting, it's given me the opportunity to see what learning has actually stuck! Once again I'm impressed by the effectiveness of the Chi Running approach.

A final sentence to mark the departure of Nelson Mandela. What a privilege to have been on the earth during his life time. What a gift to have had him with us for 95 years. He set the bar for humankind very high, but we owe him to aim high.  Farewell Mandiba.


Take care,

Suex

Running from the hip: lessons in focus and practice

Something remarkable happens when you say things out loud and I reckon blogging works just as well. It's the logic behind the power of intention, behind the working of spells; saying things out loud starts to turn your hopes and dreams into reality.

In my last blog I said I wanted to run my second marathon in 2015. I knew when I was running Lochaber Marathon that I wanted to do another. I know I can do better and I really don't want to waste the vast amount of (painful) learning.  I learnt the hard way that more than most people I need to allow plenty of time to build up so I start Marathon training from a strong baseline.  So I signalled I'm ready to start with plenty of time to ahead.


Those few words written down in black and white have started something, my world is turning and my perspective has definitely changed now I have a purpose and a goal again.  I've started to build hills and speed bursts into my runs. Just a little bit, not every run, but they're back. Every time I run I have (or I find) a purpose, every run takes me closer to my goal. The journey has begun and I'm looking forward to a serious Chi boost in a few weeks when I'll get some transformative training with Nick at the Chi Running school.

My thoughts are turning to what races, when and where. I need to build up distance but more importantly at the moment I need to rediscover my inner hare.  I did a pretty good job eradicating speed and pace from my consciousness when I was marathon training, now I need to get them back! I've started to sprint at the end of short runs and managed a couple of quick 5k treadmill runs snuck in before classes at the gym. It'll be a while before I get back to my short distance pbs, but this is the year to go fast and short. Already I'm finding that my pace is speeding up and my perceived exertion dropping down. My body knows what's expected of it and is responding.


The mental side of running has been dominated by what happened to my knees and hips over the marathon training period and I have developed an obsession with building up slowly and carefully to avoid causing any damage. But recent developments have made me realise that I can do more than just take it slowly and wait for things to get better.

A few days after my decision I got a massive boost of serendipity, courtesy of Virgin Gyms.

The first thing was Adam's yoga class. I love the gym's Yoga classes, the teachers are excellent and  have taught me a great deal about what practice means. That way of thinking is filtering through and starting to impact on how I go about things, especially on how I focus.  Anyway, Adam's class focussed on pelvic alignment. I'd done a long run the day before and was a bit creaky in knee and hip. After an hour and half with Adam focussing on this one key bit of my alignment, all the niggles in my left hip and right knee completely disappeared. Proof that the problem is not my knee or indeed my hip, I need to focus on my pelvic alignment and strength. I have to build improvement and strength through focus and practice. I started with my morning Yoga stretches.

The impact on my running was instant. I went off for a slow run the next day with a clear focus on hip alignment.  I've never focussed so directly on this bit of my core before and as I ran I realised I usually concentrate on holding core muscles rather than aligning bones. The shift of attention really worked. Running from my hip bones meant I got the rest of my core right, it made me concentrate on holding the correct position rather than holding the right muscles. I found it much easier to tell when I was getting it right and it gave me access to more power and speed too, it felt very strong running from the hip. Nothing hurt, even the next day, not even the niggly knee. Something had clicked into place and my understanding of maintaining form and the importance of practice deepened. Good Chi Running stuff!

 I'm doing as much as I can for free at the moment, so when the chance of a free session with a personal trainer came along, I jumped at it.  I had pretty low expectations to be frank. I thought I'd get a bit of help with the new machines and maybe a new core training regime. What happened was another epiphany.  Dan took me through my paces and analysed my gait. He quickly identified my wobbly uneven pelvis as a problem and had me doing lunges with and without weights; it was hard work and I now know why I have always hated lunges with a passion! Wearing trainers made my wobbles much worse as they reduced my ability to stabilise. It took pelvic stability and alignment to a new level and gave me a really good way of building that bit of my core strength. Working with Dan I realised that personal training could help me improve my technique, strengthen my weak points and take my running to a new level. Finally I could ask all those daft questions and get feedback on my form without feeling guilty about holding up the class.  Watch this space.

So the journey continues, this time leading from the hips with a new respect for the power of form and practice. I have a lot of work to do but I'm not deterred. I've my Chi Running training coming up which will bring running and Yoga, form and focus together with friends and fun. Great things will happen. Bring it on!

Have a great week!

Take care

Suex

Planning Marathon Number 2!

It's been a busy few weeks as the tectonic plates of life take a wee shuggle and I've not done as many runs as I'd have liked. But I decided to use the running I could do to tackle a few barriers and that's proved really valuable in getting me back on track.

On a trip up North, I had a delightful early Sunday morning run in Inverness. After a bad night's sleep and a day in the car, I knew a run was just what I needed; plus a run is a great way to get the feel of a place.

Inverness is a delight to run in. I did the obvious and ran along the River Ness that cuts through the town.  There's paths down both sides and lots of bridges, so you can do a real mix of loops back and forth across the river. I don't get the chance to run over many bridges at home so I took full advantage and weaved from side to side as the whim took me.  I used the bounce on the bridge to help me run lightly, an aspect of form I've neglected recently.

A little way down towards the edge of the town, there's a wee island in the middle of the river that's just  like Narnia with lights stringing through the trees and a maze of little paths. Magic. I bet that's a cracking run any time of the year and I could have gone much further. I look forward to running Inverness again before too long.

My run was not stylish. My legs were heavy and I had  a a persistent pain in the butt from sitting down  that just wouldn't shift. I was tired, grumpy and lumpen. It was an ungainly run. But I was pleased that I didn't let the pain put me off. I analysed it, kept an eye on how it responded to running and I wasn't frightened of it. For me, losing the fear of pain is a key part of the recovery process.

Back home again, I did my first hills since the marathon. After the warning from the podiatrist I'm very wary about running hills, but the time felt right to start, with a hefty measure of respect. It went fine. I took it slow, focussed on my form and didn't over do to. Hills are back into the training schedule.

And the long runs are not far behind.  I've done my first five miler. I decided to make the most of a cancelled mid week run and save myself for a longer one at the weekend. I love my long run, it's my favourite run of all, it's what running is all about for me.  So it was with a big grin that I donned the gear on a beautiful sunny North Berwick Sunday morning (last weekend!) and hit the road. The aim was to do my 5 mile run, even if I ended up walking half of it.

It was great to get back onto the old route after so long. The field full of rapeseed oil has been harvested and re planted. The recent high tides have removed a lot of sand from the beach and collapsed the sand dunes. But it was a really low tide and the beach was ginormous. Only a few dog walkers were about at this time of day, the only company except for the footprints of the early bird runners. Just me and the sun and the seabirds. Bliss

I just trotted at whatever pace I felt like. Since the marathon, I don't look at pace when I'm running. It's weird I used to be so obsessed with how fast I ran. Now it's all about how long I can run for. I trust myself now that the speed will come in due time and it is.  That's been a big (and painful!) lesson for me to learn.

I'm now ready to start planning ahead and set myself some running goals.  It's taken me a long time to recover from the marathon, much longer than I thought it would. Whether it's age, anatomy or a mixture of the two, doesn't really matter, that's just how it is for me. So I've decided not to do a marathon next year. I want to be fully recovered physically before I start that training regime again, plus I want to put the lessons I learnt into practice without the pressure of a marathon. 

I fancy a couple of half marathons; I know I can manage the distance and I need to know if my debut time was a fluke! If that goes okay, I'll aim at 2015 for my second marathon, hopefully with a good year's running behind me.  I'd really like to do Lochaber again, I had such a wonderful time and they were superbly friendly. But who knows.

Whatever you've been up to I hope you've had a great time. Run strong, stay safe.

Take care

Suex

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