The Edinburgh North Berwick Road Race: A Marshal's Eye View

The Edinburgh to North Berwick Road Race is a cracker, a real legend of a race.  49 years old this year, it's not always been a 20 miler - it's been various distances, including a marathon. It's a race with a fascinating history.

I'd love to run it one day, but I doubt I ever will. It's a lovely route along the East Lothian coastline from Portobello Promenade finishing on Elcho Green, beachside North Berwick. It's 20 miles in early May at the perfect time for quite a few marathons. So what's not to like? Well, the race has a 3hr 30 minute cut off time and that's a bit beyond me I'm afraid.

But there's more than one way to participate in a race... Races don't just happen by magic there's a lot of organisation goes on to make it all work, so when I was asked to be a marshal by Neil, a fellow North Berwick Chi Runner, I said yes. Neil, Claire, David and Stuart (my fellow marshals) had all marshalled the Dunbar 10k a few weeks ago. I ran it and they and their colleagues had really helped me get round so it was great to give something back.

The fastest runners arrive in North Berwick in under 2 hours, so at 12.30,  Kirsty the organiser from Active East Lothian and us 5  local marshals were out staking the last few yards of the route to keep tired runners off the putting green.  A table of water at the end and we were ready to head off to our stands.

Although the route is pretty special, the last bit of the race down hill onto Elcho Green and the finish line must have been awful for tired runners this year. Despite assurances that the temporary roadworks would be completed, they were still full-on.  This meant that the almost final stretch only had 1 pavement along with temporary traffic lights for the single line of traffic going up and down a steep hill. We had marshals at the top of the hill by the traffic lights and 2 of us by the roadworks to cover the most tricky and congested spots.

The  first of the 212 runners to complete the race ran past well within 2 hours looking strong. Runners were quite spread out which helped a lot as children with scooters, babies in prams, people in wheelchairs, golfers with buggies and families and friends of the approaching runners shared the narrow pavement with runners nearing the end of the journey. Somehow everyone got through without mishap and usually with a smile. Most runners were very understanding when an older person got a bit confused about which way to move or when the bus released a blast of fumes as they ran past

I alternated between cheering on the runners, checking they didn't take the wrong turn, answering questions from pedestrians and asking people to watch out for the runners behind them. Most of the passing and watching public were lovely, rushing to clear the path, standing back to let the runners through and giving them a cheery wave.  Quite a few locals and visitors asked what the race was and how far runners had run; some had even done it in previous years. Not everyone of course was sweet tempered and smiling, and one or two were quite rude, but the vast majority of people were at worst happy to accommodate the run and at best pretty impressed and inspired by it.

Running form and style varied greatly, what struck me most was that legs can look tired in myriad different ways. There were people running down the hill as smooth and slick as as silk, looking as if they could run for ever; others looked like their hips were about to dislocate; some runners ran as if their feet were on fire (they probably were!). I know my form at this stage would have completely broken down well before now, and I'd be running like a half shut knife, bent in the middle; a salutory lesson indeed.

The last person came in followed closely by the back marker and then we headed to the finishing line, dismantling the posts as we went.  A group of friends were gathered round the end, their little ones playing with the plastic tape as if they were crossing the tape at the Olympics. One day it might be them running here with their parents watching them cross the line. I do hope so, it'd be nice to think they'll be round for the 100th anniversary of the race.

Marshalling is not as good as running, but I was surprised how much I enjoyed it and the time flew by. And of course without voluntary marshals, races wouldn't work and they'd certainly not be as much fun.  So I'm pretty sure that my first marshalling experience won't be my last.

One way or another I want to be part of the Edinburgh North Berwick Road Race on its 50th birthday next year - if I'm spared and well of course.

Hope you've had a good racing weekend.

Take care

Suex

The Dunbar 10K - Small is Beautiful

This year's running plan includes a number of races of different lengths. No personal bests, no big goals, I just want a bit of structure and more race experience.  Races are good discipline - they make me run harder and faster than I do if left to my own devices and I usually feel pretty good afterwards. Plus they make me sociable and remind me that being a runner is more than just running.

Yesterday I ran my first Dunbar 10k. I really enjoyed it, the whole event captured so much of what I like best about running in races.  Small, local, human sized with plenty of space to run my race my way. There were probably about 300 folk signed up (going by the vest numbers). Lots of people seemed to come from running clubs and there was a very healthy looking mix of ages, shapes and sizes. I was one of many older women which was great as well as being a good kick up the bum for thinking that age needs to slow you down!

I drove over and got there in good time to catch the end of the preceding 3k and junior races. It's great to see young runners and believe me some of them were very young. They had by far the best medals I've ever seen and environmentally friendly too. Sadly these were only for the younger runners!

I hadn't expected to know anyone at the race, but it was great to bump into Claire, Stuart and Neil from North Berwick and there was a lovely friendly feel about the whole thing. I hovered round waiting for people to gather at the starting line just in case I missed it or somehow got lost (yes I know it's not rational, but I get nervous). I had a long wait - this is what the start looked like 10 minutes before the start.

Things looked a bit different looking the other way as multi-hued runners milled about.

A few minutes later we were all huddled round the start and we set off bang on time. I was at the back which is where I stayed all the way through only moving up the pack marginally. I set my pace and stuck with it; 180 bpm, focussed on glutes and posture.

The race was pretty flat to start off with, running through a housing estate and then under the A1 onto quiet roads and farm tracks. I could see the bright tops of the front runners in the distance. A longish incline took us up to the 3.5k point. I thought of Jon Burdon on the autumn Chi Training course and did my lean, shortened my steps and got my arms going. Little steps, big breaths and a lot of sweatiness and I reached the top just before my lungs packed in. The view was worth it. From the flat bit at the top of the run you can see right across the Forth to the Bass Rock and beyond, it would have been criminal not to take that view in. Look at those ploughed fields - I do admire great ploughing!

After a flat km along the top it was downhill back towards the A1 and then back under the road. A short loop round was probably the worse bit of the race as I couldn't see the turnaround point until I was quite close to it and it felt like it went on forever, but then we headed back along a quiet road and path towards the sports centre. The last bit was through a nice bit of woodland.  As I ran towards the finish line I felt I was running quite well considering I was knackered. My form was not too bad, nothing hurt and I managed a sprint at the end.

A goodie bag with something for everyone - snack bar, water, crisps and a small beer (!) followed by tea and sarnies in the hall. You can tell Belhaven Brewery is just up the road!

I finished in 1.04 hours - 10 minutes longer than my previous pb. I was 203 out of about 212, 70th in my gender and 9th in my age/gender category which feels quite good - but I suspect 9th out of 9! However, none of this matters a jot as long as I can do it.

It was the first time I'd run this far since last year's marathon. I was delighted that nothing hurt at all, despite me pushing things a bit and no aches or pains the next day. However, I do need to build capacity and stamina.

Despite being right at the end, I got a really friendly welcome from the marshals and helpers at the finish line - special thanks to Claire and Stuart for your smiley friendly faces. I hope I didn't worry Neil too much with my end of race red face and gasping, I remember at primary school I got stopped from running in events because I do go a worrying shade of purple when I push it.

The Dunbar 10k is a delightful, friendly and well organised race. Every bit of it worked like clockwork, the marshals were great, so encouraging and smiley which is just wonderful when you're slogging at the back of the pack like me.  It's definitely one I want to do again.

Now I have to decide what race to do next. I quite fancy the Haddington half in August, despite tales that the  hill at about mile 10 is a killer. My experience so far is that in smaller races I'm definitely one of the slowest finishers so that might mean that if I do the Haddington one and walk a bit up the hill I get home after they've all packed up. I don't mind being last but I do worry about keeping marshals etc out too long.  I need to think a bit about my plans.

The next event is the Chi Running Camp in May which I'm really looking forward to.

Hope you're running is going well

Take care

Suex

Noises Off

The gradual coming together of my Yoga and Chi Running learning is a constant source of delight. On Monday morning I went along to the mindfulness meditation session at the Community Centre. It's quite a new group and sitting still type meditation is something I've never done before on a regular basis (I'm a terrible fidget). It's very different to the total immersion of retreats, and excellent for getting a much clearer focus on the importance of practice.

This week we did a guided mediation in which we were asked to focus on the sounds around us. It was quite remarkable how that shift of attention changed the world. Suddenly I could hear my tummy quietly going about its business, the cars outside, laughter in a distant corridor. As the focus deepened, the ticking of the clock disappeared and I could hear the breathing of my fellow meditators, everyone breathing in a different way. It was good to feel that connection through breathing.

I was very aware of the difference between noticing a sound, naming it and judging it. I think that might be the first time I've been able to deconstruct my thoughts in that way and it's something that I really need to practice, my thoughts tumble and leap like mad things.

I went out for a run this morning - my first since getting a chest infection which I've struggled to shake off. It was a lovely morning and I headed off down to the beach with no trace of wind - it was coming from the South West so the beach was quite calm.  I saw no one this morning until I got onto the road, just pink clouds and many birds.

About 10 minutes in I had to remove my headphones. I wanted to hear the sounds around me. It wasn't a conscious thing but I know where it came from. I could hear my breathing - a bit more laboured than usual but I was breathing! There was the sound of the sea quite calm today after all the recent excitement. As I ran up the hill past the golf course, I heard the babbling brook and the sound of the birds in their full spring voice. I heard pigeons coo, oystercatchers shriek and curlews do that amazing curlew thing that we all love.

Like in the meditation class, I heard the noises round me and let them go as I ran on, running through the soundscape, leaving the sounds and the associated thinking behind me as I ran.

I went farther than I meant to and managed just over 4 miles. It was slow with a walk up a hill and I incorporated my 'skipping along the road' routine aimed at trying to get some bounce back into these old legs.  I must look bonkers but it's quite nice to be a bit Tiggerish at times!

A shower and a good Yoga session to finish it off and I was at the desk at 9am ready to change the world.


Life is good!

Have a great Wednesday!

Take care

Suex

In praise of personal training

Last year's marathon really did me in. For months afterwards I couldn't run properly, everything felt odd and out of sorts. Although I 'recovered' quickly and could walk and go up and down stairs, as a runner of any distance, I was crocked.

I took some time out to rest the bits that needed rest and focussed on my Yoga instead. Yoga is wonderful for helping you get in touch with your body and listen to its deep wisdom.  What I heard was a body that was still twisted and unbalanced and out of kilter with itself.  My usual asymmetry felt more pronounced than usual.

Thanks to Yoga Bunny for the drawing

Whilst I was working on things, gradually repairing and re balancing, my gym did a special offer on personal trainers. In the spirit of trying everything once I signed up for a taster session.  My expectations were pretty low I have to say, I was just hoping that I'd get some good advice on making better use of all the machines and things in the gym.

Little did I know what was going to happen. I was blown away.  Dan, my Personal Trainer completely opened my eyes. Within that one taster session he'd shown me just how out of balance my body was and how if I didn't start fixing things I was going to keep having trouble.  The Chi Running was helping keep a lot of things at bay, but there were things happening at a muscle and joint level that I needed to address. A few simple exercises and it was clear to me that I was wobbling a lot more than I should do!

Over a matter of weeks, Dan helped me identify that I have glutes and abs that really, really hate to work. Almost every muscle in my body got engaged before my glutes kicked in, even though I was willing them very hard indeed to join the party. I am that lazy a**se. Working at a scary level of weight on the leg press, those glutes finally began to get their act together and started to shift.  I could feel the difference between the strength of my left and right side very clearly indeed.

Step-ups with weight onto tables showed me just how unstable my hips were in the launch stage of my stride. Again a marked difference between left and right. With weights I could barely lever myself into the air.   Glute and hamstring exercises on the swiss ball had my hammies and toes cramping and me lying exhausted after one or two goes. I thought my hamstrings were quite strong, the truth is, they really don't do very much either! Gradually, we began to get my back muscles working in harmony and started to rebuild alignment.

With thanks to www.thefitnessexplorer.com for the photo

Under Dan's eagle eye I saw my running in a totally new way. I don't run with my whole leg, I run from my quads. My hips are unstable creating aches and pains up the joints and creating a lot of work for my poor ITB and lower back.  My left leg felt it was working hard but it wasn't working as hard as my right leg, it just grumbled more.

Of course it's one thing to understand all this and it's another to start changing things! I thought my glutes were working, but when I tried to move them, nothing happened. I had to do all the Chi and Yoga things. I'd got my intention, now I had to focus on that specific bit of the world - a glute muscle. As I focussed on it, I gradually became aware of the muscle and eventually I could use it.  I practiced all the time - sitting down (you can move your glutes when you're sitting down, but it can make you feel a bit sea sick and it looks odd so don't do it in company); standing at the bus stop; walking down the street; reading in bed.  Every step was an opportunity to practice and every step was a step nearer the change I wanted to happen.

Another great value of a Personal Trainer is that they help you realise that you can work a lot harder than you think you can. I thought I pushed myself, that was until Dan pushed me. He made me do things I never thought I could do. Weights, repetitions, keeping going when you really don't think you can. I astonished myself just how much harder I could work when encouraged.

I find that now when I go to the gym, I do an extra circuit or add more weight than I think I can because I now know that I can do so much more. I know when I am cheating. No excuses. No illusions. I suspect I might only have scratched the surface there!

Thanks to Nick at SoulinMotion for the image

The whole experience has been transformational and I'm saving up for more sessions with Dan. Wakening up those glutes has changed my alignment and I now run with my whole leg. The exercises where Danny Dryer has you twisting from side to side and changing gears now make sense, they never did before because my glutes weren't moving.

image link - thank you!

Some of these weaknesses and imbalances are inbuilt - my funny feet. Some are acquired - running in orthotics. What Dan taught me is how to train and re train my body to be balanced and strong.  This builds a much stronger alignment from the inside out, right into the deepest muscle memory. My runs feel different too, the hip pain has gone, I'm lighter and looser but I don't have the stamina yet I need. I'm building it up gradually.

So thank you Dan for helping me make a big stride in my running journey!

Marathon is a testing distance, mentally and physically. I got through mine by masking and taping over my physical limitations and imperfections, not by addressing them or by improving my form. I was in a hurry to get those 26.2 miles under my belt and I'm not sure I'll get away with it again!


Whatever you're up to, run strong, keep well.

Take care

Suex

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