Walking back to happiness, very very slowly.

Happy New Year everyone!

It's been almost 6 months since I last wrote a running blog. In that time I've barely run and I've  had to cut my walking down too. I decided not to bore myself and you with an in depth analysis of my injury like I usually do,  but it's a new year and I have to look forward and be hopeful, even though it will be some time before I run again.

If I say I've had an Achilles injury, many of you will know exactly what the problem is and maybe have shared the frustrations it brings. Long story very truncated, I ran and walked too much on soft sand last summer; all my walking on the beach was barefoot. At the same time I was gradually increasing my run rate and hill running. A recipe for a disaster made in runners' hell.

This nasty little injury has hit my physical and psychological Achilles heels and is challenging me on every level you can think of, it's taking ages and ages to recover.

I'm very disciplined in many ways - I do my physio exercises and don't run. You'd think that was enough, but it's not.  My heel is aggravated by almost anything you can think of. I've always struggled to see walking as exercise, walking is just what you do to get from A to B, it's as essential as breathing. Now every single step counts which of course means being mindful not just about running but about walking. Even those little trots you do if you're late for a meeting. Everything.

As well as mindfulness, recovery from my Achilles injury requires a lot of time and patience, things I tend to have relatively little of. I have good days when nothing hurts, but if I push even just a little bit too much the next day, I put my recovery back again. The surge of excitement that comes when I can walk briskly pain free for 30 minutes (the threshold) tends to lead me to doing a little bit more than I should and I pay the price.

It's like a massive game of snakes and ladders. Three times I've climbed to the brink of recovery only to push myself over the edge and back down to the bottom.  But I can't give up, I have to sort this or I'll never run or climb a hill again and that's unbearable.

Current status - I can walk 30 minutes briskly without pain if I'm wearing heels and only on the flat.  I  need a rest day or two afterwards or it starts to build up again. I'm focussing on the duration and speed of my more frequent shorter walks and gradually introducing the flats as they really increase the load on the Achilles.

As my lovely physio Emer says, I have to take control of this injury and I'm trying. I wish it would go away. I know it's wet and windy but hell, what does it matter of you can run?

Take care and do a run for me please!

Suex

Running FAST - the Magic of Chi Focus

My weekend at Nick and Mark's Chi Running and Yoga camp is working its right brain magic.

After walking the hills, beaches and roads of Ullapool and environs (blissfully beautiful) I had my first run in a week. It was a morning to run, with blue skies and sun shining at 6am so I hit the beach.  It was very low tide and the sand which wasn't covered with seaweed was dry and deep and hard, hard work. Good - more bangs for the running buck.

I started off slow, heading up towards Yellocraigs beach with no one in sight.  I went carefully, watching my feet as the sand had covered lots of the rocks. A knee niggle came and went as I settled into the run. As I ran I started singing that song -  "Your toe bone's connected to your foot bone" - thinking that should be a good mantra for alignment. My mind drifted off savouring the early morning beach.

I watched the gannets dive off the beach right next to me - don't think they show up in the photo but I know they were there. I watched a rabbit scuttle back into the gorse (never seen a rabbit on a beach run before). Crows cackled, oystercatchers screeched, I love beach runs.

Round about 2 miles I get into running mode as usual.  I stopped thinking about how hard it was and how long I'd got to go and start enjoying myself. I remembered that we learnt at Chi Camp about running FAST - Focus, Alignment, Stability and Timing. I focussed on the horizon and ran on.

After a while I noticed another runner's footprint on the beach.  'What a toe strike', I thought and my thoughts immediately went back to camp and Nick pointing out I'd started toe running again (the default for folk with equinus feet). I looked down - sure enough there was a lot more toe than there should have been.

I ran along the beach pondering the mid foot and how I should tackle it. "Why didn't Nick tell me how to fix it?" I grumbled to myself.

I turned at 2 miles (saving myself for my running club outing tomorrow) and headed back. I found myself running alongside two tracks - mine and the other runner.  The penny dropped with a resounding clang. Nick and Mark had taught me how to fix this. I know from Chi Running and Yoga that all it takes to make the change happen is to focus attention in the right place. Even if you can't feel anything, put the focus there and things will happen.

I focussed on the mid foot. How it felt. How it connected to the ground (Melanie's Yoga classes have been really getting me into that). I ran alongside my own tracks and after a while I stopped and took this photo. The difference is quite clear. The magic had worked again.

All I did was focus on the mid foot. I didn't think about not using my toes - the body doesn't work well with negatives (maybe that's why weight loss diets are so ineffective!). I just focussed my attention on my mid foot and the right changes began to happen.  The hard part of course is keeping up the focus long enough for change to become your new normal.

I headed back along the beach with a focus on my mid foot, reflecting on the power of focus and intention and how all our endeavours start this way even if we're not aware of it.  I realised that the long slow run for me is not just about physical training, it's about right brain thinking. The act of running eventually switches my head over and I begin to think differently, whatever it is I'm focussing on. That's why I write blogs, solve knotty problems and sort out my grumps when I run. Maybe it's because I'm one of those folks that learns best when they are actively doing something. Anyway it works!

So I'm going to running FAST. My Focus for my long runs is going to be on that mid foot and I'll build up from there. I'll work on Alignment, working up from the mid foot (connecting to the ankle bone etc). I'll work on Stability - I know I am very lop sided. And of course I mustn't forget Timing.

But most of all, I have to trust the process. I learnt a lot more at the Chi Running and Yoga Retreat than I think I learnt. Being immersed in Chi Running and Yoga means you learn at a really fundamental level. The trick is to let that learning emerge through your running, getting into that right brain zone and let the magic of Chi work. As Nick says, "Practice, practice, practice."

Looking forward to my running club night tomorrow - watch this space...

Take care

Suex

Chi Running Camp - Take 2

Imagine for a moment a life where you rise every morning for a pre breakfast yoga session followed by a simple breakfast of fruit and porridge and cups of tea. After a bit of light theory and some inspirational clips of African runners, you head off with like minded souls to run in some of the most beautiful countryside in the world. Through scented bluebell woods, up winding hills to gaze on stunning views and then you return home for more yoga to unwind and loosen those hill-worn limbs. The day is completed by beautiful, plentiful food cooked with love which you digest in peace and tranquility round a roaring fire, reading yoga and running books, sitting at the feet of the experts and chatting with others who share your obsessions.

And then you do it again the next day.  Well it doesn't get much better really does it!

That just about explains what a group of us very lucky folk did at Nick and Mark's Chi Running Retreat at Lendrick Lodge last weekend.

I went to my first Chi Running weekend last September. It was great, but I have to say, this one was even better. From the moment we drove into the grounds of Lendrick Lodge those lovely healing vibes kicked in. Beautiful gardens scattered with statues and prayer flags; a friendly welcome; a roaring log fire in the sitting room.

The Yoga room was superb and beautifully equipped with plenty of mats, blocks, blankets. It was light and roomy with great views out of the windows. Just the right vibe for Marks' great yoga classes. Mark's classes are a treat. He hits just the spot for runners and effortlessly adapts to the different experiences in the class. I really enjoyed when we moved like babies as they learn their way about the world - something I've never experienced in a yoga class before and it was a fascinating experience to see the cobra from a baby's eyes!

The running sessions brought together Nick's coach's eagle eye as we went through our paces at the start of the run. I have to say I struggled to run after eating too much at lunch - my own fault as I normally run on as empty a stomach as possible - but that's no excuse for finding myself back running on my toes. I've got into some bad habits after wearing insoles and I've a way to go to get back into form. But that's what the weekend's about!

We ran through the woods and up a long slow hill to Glen Finglas. The views were spectacular. There's something about the discipline of doing hills that makes you learn regardless. I still see Jon Burdon when I run up hills, the small steps and the neat and effortless way he just goes up them - that's stayed with me since last year's Chi running camp.

On the Sunday we did our Yoga, ate breakfast and then all ran together. There was such a lovely atmosphere of camaraderie between us all that running together felt right.  We headed back over to Glen Finglas and then across the hills above the Lodge running full pelt (and maybe a smidgeon out of form!) to the bottom carpark.

A fabulous lunch from the wonderful folk at Lendrick Lodge, a farewell chat and then we made your way home.

I'd like to thank Nick, Mark and everyone on the Lendrick Lodge Retreat for making it such a lovely time. It was very special and I'd urge anyone who loves running to book themselves in. I love yoga too, I love the way that yoga and running fit together in such beautiful harmony. Running is about the mind as much as the legs, it's about breath, form and alignment and focus - well that's Yoga. So the two together complement each other perfectly. 

There was sadly one flaw - well lots of little ones. The warm and wet winter meant that those bl**dy midges were out. Thanks to Jill for sharing her midge spray (I think it was for dogs but it worked great!) and Celina for sharing her anti midge bite stuff.  Mark had a rather unique approach to the midge problem!

Another great Chi Running and Yoga weekend, thanks so much Nick and Mark and all the chi-lights for making it a weekend to remember!

Take care

Suex

Brum Run

Arriving in a wind and rain swept Birmingham the other day, I had one eye on finding the hotel and the other on sussing out the next morning's run route. As I squelched through the streets, I got a glimpse of the history of the town, its scale and its friendliness - despite the rain people were happy to help me find my way. Yes, this was going to be an interesting run and I was looking forward to exploring a bit more.

I was there for the British Psychological Society's Annual Conference and staying at the Premier Inn Canalside, a very short walk to the conference centre and the city centre.  And right next to the canal. That run got even more interesting!

6am and I'm up and ready to run. It's overcast but dry and I'd forgotten how the wind can get lost in big cities.  My feet took me to the canal path, I've not run along a canal before and being beside a different kind of water made a very interesting contrast with those North Berwick beach runs.

It was quiet - just how I like it. I'd seen quite a few runners out the night before, but I saw no one in the morning until I'd been running for quite a while - bliss. The ones I saw mostly said 'hello', a good sign. The cyclists however were not quite as courteous, coming up behind not thinking that I might not be able to hear them (I wasn't wearing headphones) and one cyclist who didn't say 'thank you' when I stopped to let him through a narrow bit of canal path. I'm a cyclist too - but like to think I'm a polite cyclist!

Running along the canals you get up close and personal with the city's past and its future. At one end, was the Mail Box, quite modern with bars and restaurants galore - all familiar names and menus.  Down past the back of the conference centre, over the little bridges, up and down the steps, the run was definitely not flat. It was a real treat, that's something I don't often get the chance to do at home.

Down to the Sealife Centre and a massive construction site and then past flats, flats and more flats - there's a lot of people living canal side in Brum, and I can see why.

I ran to the end of the paved path and decided not to run down the muddy track. I was intrigued to see where it went but the thought of a slip into those dark murky waters was sufficient to put me off.  I was going to run back to the hotel but there were so many interesting twists and turns that I just went where I fancied.

As the run went on, smells of frying bacon and woodsmoke arose from the houseboats knotted along the canals and the thought of a couple of rashers myself later spurred me on.  I realised I'd have to come off the canal path or retrace my steps. The path took me to the back of Centenary Square and the new library in a maze of roads and junctions. Here was a Birmingham of concrete ramps, dirty windows, traffic and dereliction, a stone's throw from the conference.

I headed back into the main square and down to Victoria Square with its beautiful sphinxes (I think!) and statues and more steps. Round that area the range of buildings is quite remarkable - the city wears its history on the sleeve.

Then back to the canal to see how far I could go in the other direction. Past more flats and businesses and things began to look a bit industrial. I decided it was time to head back. I knew I was a couple of canals over from where I started and without too much hassle, found my way back.   

A most enjoyable run and it gave me a real taste of Birmingham. Four and a bit miles, lots of steps and mini hills up and over the canal bridges, a good workout. As I reached the home strait, I contemplated a rasher or two as reward for my endeavours. By the time I hit the hotel dining room the skies and opened and the rain was back. My porridge tasked even better. And the conference was great too - psychology and running just go together perfectly!

Have a great week running, I'm looking forward to my first run with an informal running club in Longniddry - watch this space!

Take care

Sue

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

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

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