Just before the posting of my last blog, I attended the ChiRunning instructors weekend in Asheville, NC, where, like many other instructors, I had my running form analyzed by my fellow instructors and Danny Dreyer. It was, at first, disappointing to learn that my form was not as correct as I had imagined. The video of me running showed that I was not running as tall as I could have been, as well as some shoulder movement and I was also lifting my knees which caused my foot to be out in front of me. I really looked bad in the video! As the old saying goes – an opportunity was presented.

The first task I gave myself was to use the base training time to revisit the ChiRunning principals and to re-read the newest 2009 editionChiRunning book and watch the newest ChiRunning video. I also learned some new techniques at the instructors weekend that I wanted to try to incorporate into my running. My base training time was to be used to correct my deficiencies and further my ChiRunning abilities. (BTW the new 2009 edition ChiRunning book is a lot easier to read and understand than the original version. If you have the older version, the new content and explanationsare well worth the investment.)

So here we are at the end of four weeks, and I really feel a good difference in my running technique. Heals higher, knees are down, feet landing under my column, and my neck extended to lengthen my body fully making me a lot lighter on my feet. At first, when I changed my form and technique, my body did complain a bit, but now everything has settled in and I feel strong and confident as I continue my base training into the new year. The other thing that has really helped my form is that I am simultaneously teaching and walking with a ChiWalking class three times a week. ChiWalking really does help loosen up the hips for (and from) running.
My message today is simple – maybe it would be beneficial to review, revisit, re-read, and analyze your running form before you start a new race training program. The many miles leading up to the marathon will be a lot more enjoyable with your form tuned up! Contact an instructor near you for a video session.

Conventional wisdom states that you should take one (1) day off for every mile run during a marathon, hence following this rule, I should not have run until Friday, November 13th.  In fact, I was out doing  a recovery run the second day following the marathon. ChiRunning has allowed me to have two major accomplishments after this my 10th marathon. First, there was no major trauma in my body nor running injury from this marathon  plus my recovery run(s) done as  “form”  runs in first gear only aided my body in it’s active recovery.  It is extremely important to listen to your body and if,  in fact,  it was in trauma – to rest – so as to not cause any further injury.  If you are focused and in tune with your body and can survey your body during and after a marathon, it gives you the ability to run again immediately, which is a huge benefit to your training, fitness and development.

The plan now is to train (already on week two) using the ChiRunning Marathon Intermediate Training Plan (20 weeks) extended to 25 weeks to coincide with the Nashville Marathon on April 24th in order to try and accomplish a 3 hour 30 minute marathon (Previous PB = 3 hours 40 minutes). Secondary goal addressed in this training method is to balance out my running training to include cycling and swimming for the multiple results of a balanced body which is stronger for running,  also trained for spring cycling without sacrificing running efficiency, and the  ability to swim efficiently to compete in Triathlons during the summer season. Swimming also helps relax and recover the body after harder training runs and rides.

The first eight (8) weeks of training follow the time guidelines and recommendations of the ChiRunning Marathon intermediate guide exactly for building form and base. I have added heart rate training to this base training to make sure that endurance slow twitch muscles are enhanced and I also train hard once per week (zone 3)  to make sure that the “stress” and “rest” principals are followed during these initial weeks.

More will follow on this training.