So, let me try that word on my practice of running. Do I find running fulfilling? Does it fill me more than the simple act of running? Can I use the running experience as a fuel that I tap into and use in other areas of my life?  If all I do is chase times, t-shirts and events, would I personally still find running fulfilling?  I think the word has more longevity than "performance," as this can be a temporary shot of accomplishment that drifts away from you as you look towards the next event.

Let us say you broke a running world record. That is an amazing achievement, but would you find it fulfilling?  Some great sports stars who possess fantastic talent do not appear to have this fulfilling experience linked to their achievement and performance.

So after much thinking, here are my lists of reasons why running allows me to have a fulfilling life,  a full life, a balanced life, a compassionate life and a giving life. Now, I do other things as well such as tutor, cook, practice Yoga, teach a little and read, so all of these things contribute but since this is a kind of running blog then let us stick to running. So here we go...

• To continue to have good aerobic capacity for my age
• To have a good diet
• To improve my vegetarian cooking skills
• To be able to go running at various distances between 1 mile and 20 miles in complete control; that is, to be always focused enough to complete either a half marathon or less including the Puma trail series
• To enjoy Hills 
• To stop and look at the scenery and enjoy nature and the feeling of oneness with it
• To find lovely trails using my 1:25000 of Northumberland and write about them
• To have various workouts over the week that are planned and thought through on a weekly and sometimes during the workout. That is change the workout during the run!
• To have a positive attitude toward running events and plan these with care to ensure no impact on family life
• To try and find a running partner to run on a regular once a week basis or 2 week/month basis.
• To be generous and attentive to people around me
• To develop Chi Running and Chi Walking in a mindful manner, being careful to allow others to share, grow and develop
• To help young people in developing their attitudes and support them when in need
• To be a good dad

Over to you - why do you run?

During the three and a half months of running and walking training in which we met every Sunday morning, I provided the Chi Walk-Run trainees with input on Chi Walking and Chi Running and gradually introduced them to the practice of doing both walking and running in their workouts. Depending on their prior experience and preferences regarding how much walking or running they wanted to do in the Half or Full Marathon, I designed their training schedule accordingly.

In contrast to highly structured, pain-free Walk-Run programs which often prescribe strict time periods, sequences and ratios for walking and for running, I emphasized individual decision-making by the participants as to which they would do and when they would do it. Some began with a desired goal of doing their Marathon event 75% walking / 25% running while others  were aiming for  95% running with just 5% walking. In fact, these original goals re. walking vs running were often  revised as the training period went along.  Thus, at a given point in the running and walking training program, some people might be doing 10% Chi Running while others might be doing 80%.  This kind of diversity added to the typical diversity of walking and running speeds so that using my bicycle to track the participants and give them feedback was essential. I always got a good workout as they did their weekly “long” walk, run or walk-run.

In order to assist the trainees as to when to Chi Walk and when to Chi Run, I highlghted a number of variables to conisder. For example, I taught and reinforced (1) awareness of self, i.e., self-monitoring for energy and physical status (2) awareness of surroundings, e.g. level or hilly terrain, and (3) timing, e.g., at what stage in the workout or event were they.

The other major skill area unique to the Chi Walk-Run training concerned the actual transition from Chi Walking to Chi Running and back (see earlier blog: http://www.chirunning.com/blog/entry/transitioning-between-chi-walking-and-chi-running/ ). Given that they might be shifting back and forth 10 to 20 times in a half marathon alone, it was important that they do so as smoothly and efficiently as possible; to do otherwise was sure to be an energy drain. For example, a quick, sudden shift takes effort and effort is what we are trying to minimize in the overall Chi Walk-Run approach. Since gradual, thoughtful transitions are key, I spent considerable time teaching and observing transitions. One of my favorite exercises was to have them take at least 40 steps during the transition from walking to running so that an observer would have difficulty identifying when they actually began running. Give it a try as transitioning that gradually takes patience and practice.

I’m happy to report that on the big day of the Eugene Marathon, my group of Chi Walk-Runners were ready and they performed accordingly.  All of them completed their goal and did so in terrific fashion.  Using my bicycle to get around, I observed them a number of times during the morning and was pleased to see them Chi Walking, Chi Running and doing effective and smooth transitions between the two. For many, it was a first to complete the distance (Half or Full Marathon), for many of the walkers, it was a first to include any running in their undertaking and for the runners, it was the first time they had consciously included any walking in their long distance events. Smiling faces and quick recoveries were the order of the day for all of the Chi Walk-Runners. It was a real accomplishment and the beginning of many good, pain-free workouts and long-distance events awaiting them down the road. 

P.S. Check out the terrific Chi Walk-run DVD and 5K training program now available through the Chi Living store.

Meanwhile back home, I am enjoying running more than ever and continue to train to heart rate.  Things didn’t go so well for a while when I began to feel tired and I seemed to be going backwards in the process.  How could running so slowly be tiring me out?  Some blood tests showed that an iron supplement would be a good idea and I have begun to feel the benefit of taking iron after a few weeks.

Having noticed an increase in pace a couple of months back for the same heart rate, this had dropped back and was frustrating me a little.  However, I was reminded by my running coach last week of the progress I have made.  My heart rate response is much improved and my average heart rate for a given run is steadily coming down.  As with Chi Running, the key is gradual process and patience.

We have also adjusted my running training, the volume has increased and I run a harder session once a week instead of every 2 weeks.  This morning, I had a breakthrough with my training.  There was a significant increase in pace for the same heart rate.

Here in the UK, we have been experiencing a heat wave for the last week.   This is a pleasant change from the never-ending rain which preceded it.  Although the heat presents its own challenges when training to heart rate, I have surprised myself by how comfortable I have felt while running.  As always, small adjustments in my running technique help keep my heart rate down.

One of the running focuses I have found to be most beneficial is keeping length through my body.  Out on a run, you may find that you begin to de-compress a little without noticing.  Focus on lengthening your body right through to the crown of your head and notice the difference this small adjustment can make.

Happy running.

Michelle
 

Learn to run well? Who needs to learn to run? Actually, most of us. If you want to train for an event but find running challenging or painful, the Chi Running technique will help you lighten your step, steady your breathing and make running truly enjoyable. Training for an event can be easy with good running technique and a program to guide you through your running workouts. 

By training mindfully and listening to what your body really needs, you too can run a pain-free event, replete with the deep joy of true accomplishment.

Here are 10 tips to help you get started on the path to running an event:

1. Start from where you are. Sounds obvious, but most people try to do too much too soon considering their current level of fitness. Many runners consider pain a natural part of running and try running through the pain. Start by doing an assessment of your running level and note any aches and pains associated with running. Then move to step 2.
2. Give yourself plenty of time to train. For an absolute beginning runner or anyone who has pain or injury associated with running, we suggest a minimum of 8 weeks of training for a 5K, 10 weeks for a 10K, 16 weeks for a half marathon, and 24 weeks for a marathon.
3. Have a vision for how you want to feel during and after your half marathon. See yourself at the finish line, feeling strong, centered and with a grin that you can’t contain. Visualize how you’ll feel during the training as you get stronger, healthier and more confident.
4. Take time to learn good running technique. In our training programs you go through phases of training, the first being the Technique Phase. During this phase, you build mileage very gradually because, first and foremost, you're learning to run well. Good running technique means that you are running efficiently by using your core muscles, relaxing deeply, keeping your posture straight and tall, leaning slightly forward to engage gravity, and landing with a midfoot strike.
5. The second phase of your training is the Conditioning Phase where you start adding more miles. Make sure you can maintain your technique as you build mileage. This means if you feel pain or discomfort, you go back to your toolkit from the Technique Phase and continue to work on technique–not necessarily strength–to increase your distance.
6. If it’s your first half marathon, don’t worry about speed at all. Too many runners get injured trying to live up to an unreasonable time goal. Speed happens as a result of good technique and conditioning. If you let the Technique and Conditioning phases do their jobs, speed will come.
7. After the Conditioning Phase comes the Mastery Phase of your training. This is where you will master your event by practicing different aspects of your event during your workouts. Visualize yourself at the start line and see yourself staying centered, starting at your own pace, and not getting caught up in the frenzy of going out too fast. Starting an event too fast is the demise of many runners. Let your body find the pace that is best for you.
8. Have a plan for hydrating and fueling during your event, and practice your hydration and fueling strategy during the Mastery Phase. Your Mastery Phase is the dress rehearsal for your event. Never eat anything at the event you have not ingested while training. Know what you’re going to eat, and when, from your pre-race banana to the water, electrolytes and gels on the run.
9. Reduce your mileage and learn to contain and store your energy for the last week before your event. Your runs should be shorter, but not slower. Practice your pacing during shorter workouts, while saving as much energy as possible for your event.
10. Enjoy yourself at your event! Smile at others, thank volunteers, cheer others on, feel the joy of having a healthy body that can complete a distance event.

To learn about what to do for post-race recovery, click here. 

We are surrounded by inspirational people, places, works of arts and music. We can dip our toes into the ocean of ideas and come into contact with people who have had the inspiration or overriding desire to express the human condition in many forms. 

My favourite artist is Rothko, my favourite music is African, my favourite subjects are mathematics and music. I love poetry - the world's greatest poets do not waste one word.  As Dana Gioia said, "Poetry is the art of using words charged with their utmost meaning."

Lenses on our lives are made through the simplest of activities. The clearer the lens, the more you will see humanity and this world for what it truly can be. 

Purity of thought, clarity of words, how we relate to others and what we give to humanity define us.  Running, for me, has allowed me to see this in an uncluttered and simple manner.  We do not need to make our lives full to live, we need to empty to be!

A poem by Mary Oliver

You do not have to be good
You do not have to walk on your knees
For a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
Love what it loves.
Tell me about despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
Are moving across the landscapes,
Over the prairies and deep trees,
The mountains and the rivers.
meanwhile the wild geese, high in the clean blue sky,
Are heading home again.
Whoever you are, no matter how lonely,
The world offers to your imagination,
Calls to you like wild geese, harsh and exciting-
Over and over announcing your place
In the family of things.

Resources to help you master the Chi Running basics:
Chi Running Book: A Revolutionary Approach to Effortless Injury-Free Running
Chi Running DVD: A Revolutionary Approach to Effortless Injury-Free Running

We start, however, with a radio show ( I think radio 2)  I was listening to.  On the show, Archbishop of York (Dr. John Sentamu) was discussing how he approaches the beginning of  each new day.  I was struck by one thing he said, and one thing alone, and it was this: every time he wakes up for a new day, he always begins the day by saying "thank you, Lord."'.

I thought long and hard about this. It seemed so simple, but as I thought about it, a gradual sense of growing awareness seeped into my consciousness.  "thank you, hmmmmm."  Worth a try, I thought. So I resolved to say thank you the next morning.  As I opened my eyes the next morning I remembered my promise to myself and I  focused on a good breath, deep and pure and on the out breath saying "Thank you" to myself. 

The sensation was good, cleansing; it felt that any anguish was being let go.  Of course this is the whole point of Buddhism and meditation, but here was an answer and action that came from the left field.  I enjoyed the sensation of  saying thank you to who or what ever.

So I began to say thank you whenever I felt a little stressed or busy, peeling the carrots, doing the ironing!  Why say thank you to these things? It is simple really. The reason I say thank you is because I can peel carrots, I can do the ironing and I can cook etc.  The act of saying thank you to the simplest of things brings an awareness to that act.  I also say thank you before running and after running.  If the run has gone well and achieved some good running technique, a thank you for that is good but I also focus on the running route, what I saw and noticed on the way.  If the run was curtailed or changed because I felt a little out of sorts then good, I acted and changed and was observant. No harm there! 

Again I stress the simplicity of this action is fundamental in achieving an empty state of mind. We tend to go from task to task and not observe our moments. This very simple action  can make us be more in tune and thankful for the small things in our lives.

Worth a try? 

Resources to help you master the Chi Running basics:
Chi Running Book: A Revolutionary Approach to Effortless Injury-Free Running
Chi Running DVD: A Revolutionary Approach to Effortless Injury-Free Running