That ‘s a definite shift, I would always want to know my weekly mileage. I could go back and have a look as I do use a Garmin but it doesn’t seem to matter anymore. I do know I am running for longer and at least 5 days a week with greater ease and even more enjoyment. The continual practice of Chi Running has allowed that to happen.

This morning, I came across a journal I kept when I started to practice Chi Running. I had forgotten just how many injuries I had back in 2006. Seriously, there was not one part of me from hip down that didn’t trouble me in some way or another. As Danny says “technique is king” and so it has proved for me. It’s been a gradual process but so worth it.

I’ve also been inspired by Danny and Katherine Dreyer’s new book Chi Marathon, a book I’ve been waiting a long time for. Not just a training plan although there is one in it; this book will take you through a seven phase technique based program which will have you at the start line of your marathon more prepared than you thought possible. It’s a book that will change how you approach marathon running and might even change your life.

So armed with years of practice and this book, I’ve decided 2013 will be marathon year for me. I would like to spend a year focusing on heart rate training without the distraction of marathon training and hopefully be in my best shape for a marathon in the autumn of next year.

Happy running.
Michelle
 

I have found heart rate training fits very well with Chi Running.  Gradual progress applies and non-identification is key.  I have been practising Chi Running for nearly 6 years now, applying the focuses is second nature to me.  However, that does not mean I still don’t have to work at it, it just makes it easier for me to run while keeping an eye on heart rate too.  When I first started Chi Running I would not have felt ready to add something else into the mix too.  Practising my form alone and the process of re-wiring my body was more than enough to be getting on with!

What I have learnt over the last few months is that certain elements of my form will lower my heart rate.  If I let something slip like my cadence for instance, my heart rate will rise.  If I re-focus my heart will come back down again.  If I lose my alignment, it will rise, if I re-focus on staying tall and aligned, it will come back down again. 

Best of all running has become incredibly relaxing.  Mostly I believed I was relaxed when running but having taken a step back, I realise there are different levels of relaxation.  By allowing myself to run slower, perform each movement with the least amount of effort, I have been able to dig deeper and really tune into my body.

I am beginning to see the fruits of my labour as the pace increases for the same or even lower heart rate.  I am running most days, I do not feel fatigued in any way.  I usually want to keep going and when my run is over, I can’t wait to get back out for the next one!

Happy running.

Michelle

Except for the harder sessions, these runs are very slow but my heart rate has finally settled down and I can run without having to stop and walk occasionally to bring my heart rate down.  This is progress indeed and inspires me to keep going with the training.  I have had failed attempts with this kind of training in the past, losing patience and not sticking with it.  This time I am really enjoying it, I don’t know if it’s because my running technique continues to improve or I seem to be able to relax more while running.  I do know that this time, each run seems to get more and more enjoyable.  The slow pace has allowed me to truly listen to my body, to become more relaxed and to explore how relaxed I can get whether it be using nose breathing or making adjustments in my alignment.  Just generally looking for tension anywhere in my body and trying to let it go.

Stability is crucial to good Chi Running form. I sense that stability now with each foot strike. The less unnecessary movement that takes place through every stride the better. The more stable we are the less likely we are to get injured and to waste energy. Once we have that stability, and for some of us that can take a long time to achieve, we can further explore what the practise of Chi Running has to offer.

Happy New Year and happy running!

Michelle
 

Amongst other things, we all had our form analysed. I have much to be pleased with and some things to work on.  Since my last blog, my foot has healed well and I am doing more and more running.  Form intervals continue to be part of my training and crucial to honing certain aspects of my technique.  If you read my blog, you will know that I have always been interested in heart rate training but have never managed to stick with it!  Although in Chi Running, we prefer to use a heart rate monitor as a biofeedback tool, experience tells me in my case, I need to spend time on conditioning and developing a good aerobic base.  This will be a challenge and require me to run very slowly over the next few weeks and months.

With the help of a fellow instructor, I have decided I am up to the challenge this time although it requires a lot of discipline and a serious dose of non-identification as I am overtaken on a regular basis in the park!  The last two weeks have seen me return to regular training and already I am seeing some improvements.  In terms of form, running very slowly requires me to pay close attention to how I am moving.  It is crucial to maintain a running action even when running at a very slow pace. It’s important to stay away from a shuffle, keep the cadence up, relax your ankles and lower legs and maintain your alignment.  The lean is minimal.

After the unseasonably mild weather, the temperature finally dropped here in the UK this morning which had the added benefit of keeping my heart rate down and allowing me to run at a slightly quicker pace. Roll on winter!

Happy running.
Michelle

So September has arrived, and the start of a new academic year. With some loss in fitness, it seemed a good time to go back to school myself. So for the last couple of weeks, I have been doing what I tell my students to do, form intervals.  These allow you to focus on particular aspects of your form for one minute. You can alternate between focusing and not focusing, one minute on, one minute off.  I am not currently training for anything and to focus purely on form and not on either distance or speed seems appropriate right now.

The main difference in how I am approaching form intervals is that I do most of the intervals barefoot.  My feet have never liked being in shoes, I have always enjoyed being barefoot since childhood.  Unfortunately, I have spent most of my life in shoes though, and until a few years ago really uncomfortable shoes!  Whilst the shoes companies are busy responding to the desire for more minimalist footwear, and there are countless models out there to choose from; many still fall short in providing shoes with a wide toe box.

If you’ve been reading my blogs you will know that I took a very gradual route to less of a shoe and now seems like the time to experiment a little without them.  This is not something I would attempt without applying Chi Running principles or indeed the many focuses that help to keep my form in check.  Feeling the ground allows me to really sense that I land midfoot and that I must at all costs relax my feet and legs, otherwise it’s going to hurt. It also gives me the opportunity to strengthen my feet and bring my long time damaged foot back to life.  As always, gradual progress is key.

Happy running.
Michelle
 

This was my second half marathon but the one I had properly trained for. I had decided to run at a given pace based on my training and what was possible for me at this time. I started out at a slower than intended pace trying not to get caught up in the “go out too fast and die later mentality” knowing that if all went to plan I could make up the time later.  I had written some form focuses on my hand to remind myself later on in the race when I might fatigue. It’s a little harder to stay mentally focused in a race situation with so many distractions but most of the time I was able to body sense my form and stay in the moment.  When I got tired, as I did in the latter stages, I used various focuses to help me, such as alignment, core engagement, lengthening the back of my neck, circular feet, relaxed lower legs and letting my arms dangle from my sides occasionally.

 The race went very well.  My target was 2:07 and my chip time was 2:07:55.  This is by no means a record breaking time but a good time for this runner now, given my history and the outlook for me as a runner a few years ago.  The best thing about this race is there was no recovery time. I went out for a run the following day and felt good; I had no DOMS and no issues since, just a great feeling of achievement.

The title of the blog is ‘Running and Non-identification’ because I have spent the last week practising non-identification.  In the Chi Running book Danny Dreyer describes it as “getting your ego out of the way”.  We are all obsessed with times and PBs.  Everybody wants to know how the race went but what we really want to know is what time the race was run in.  I would love to be able to say I ran it faster, I’m only human but that time is not now.  I have already entered my next Half Marathon in May and I look forward to seeing where Chi Running and consistent training can take me.

For now I will leave you with a quote from Danny:

“Your goals must come from your body and from your present reality, not from other people’s ideas of what’s cool. Don’t think outside of yourself. Let your goals be an expression of who you are, not something that will impress someone or earn praise.”

Happy running.
Michelle
 

When I look back, I am very happy about the progress I have made.  In January, I recorded my highest running mileage ever.  Last week I ran a 5k and took almost 2 minutes off the 5k I ran 3 weeks earlier.  Each week I feel stronger than the week before.  Running feels better every day.  Training for the half marathon has meant even more hours practicing something that I love and getting better at it and I remain injury free.

I am in my fifth year as a student of Chi Running.   I never stop learning.  Each day I discover something new about my body.  By listening to my body, I am continually working to improve my alignment and how I move.  This has allowed me to feel able to take part in races this year and I look forward to seeing what I am capable of.

On Sunday, as I stand at the start, I will have the confidence that I have put the training in.  I have done the long runs, speed workouts and practiced the form focuses.   Whatever happens on the day, I know that Chi Running has given me the tools to deal with it.   Most of all I will be doing everything in my power to try to stay relaxed!

Happy running.

Michelle

Today's run on the plan was an interval session 800x5 with 2 minute recoveries.  For the last 2 weeks, I have done these in the park using my Garmin to work out the distances. We have had a lot of heavy rain here in the UK recently and my usual interval loop was waterlogged so I headed to the track.

It was a beautiful crisp sunny day. Running the mile or so to the track served as my warm up.  During the session I was using focus pairs; one which I find difficult and one I find easy.  These were specific to this type of workout such as increase lean, lengthen stride etc.  After the first 400, I switched focus pair for the second 400. In the first couple of reps, I could body sense an increase in my cadence as I picked up speed so I turned on my metronome to work on lengthening my stride instead.  The low sunlight cast some great shadows over the track to give me valuable feedback on my form.  As I worked my way through the reps, I tried to relax more as that shadow told me I looked tight and not as fluid as I should.  All in all, this was an excellent workout and I can see improvements in speed week on week.  I will continue to do these at the track going forward.

Although I was at the track, I still used my Garmin as the beep for each rep served as a good reminder to switch focuses.

When your running form is such that you feel that you can stay injury free, I highly recommend this workout to practise running in different gears, maintain the same cadence and to teach you how to relax.

Happy running.

Michelle

Some interval training for the first time in a very long time shows me that I have plenty of work to do and I look forward to working on my technique in this conditioning phase of my training. Interval training teaches me the importance of relaxation and working within my technique to gain speed. These would be better done on a track going forward although setting the workout on my Garmin worked pretty well in the park. Sunday’s long run took place in crisp sunny conditions. Every 10 minutes I changed focus cycling through four in particular. I had an energy dip around the 7 mile mark but felt strong in the last 2 miles. When I got tired I thought about lengthening the back of my neck which gave me an instant boost and everything felt easier. Today I was struck by how quiet my feet are when I was running.

Next time you go for a run, see how quiet you can be while landing midfoot.

Happy running.

Michelle

Needless to say, this was very stressful and due to the many demands on my time, it was impossible to follow my training plan. I did run, just not as often as I wanted. Unusually for Ireland, there had been heavy snowfall and temperatures didn’t rise much above -7 or -8 on the days over Christmas. This didn’t bother me. In fact, I thrive on running in these conditions. The pace was slower but there is something magical about running through freshly fallen snow in what becomes a very silent and beautiful world. It amazes me how the landscape is totally changed. Stress and broken sleep did take its toll and some of those runs felt tougher than they should have. Running in the snow also gave me an opportunity to work on y’chi. One of my weaknesses is a tendency to look down when I run. However, it is very hard on the eyes if you are constantly looking at snow so I had to adjust my gaze ahead to break the glare. I am still trying to teach myself to run using and trusting my peripheral vision.

I normally run 5 days a week which fits well with the ChiRunning Intermediate Half Marathon plan but have not managed that once since I started it! It’s a New Year and I hope to be able to get back on track. We are back in London and I’ve had a good start with a couple of superb runs. I am enjoying the discipline of the individual focuses in the training plan and working on some that I may have let slide. In running terms, 2010 has been an excellent year and my running form continues to improve. I never lose my enthusiasm for it and still learn something new each time I run.

I look forward to what the New Year will bring. I will continue to work on my running form and hopefully target some more races. I have made a New Year’s resolution to do the Chi Running body looseners before I go out for a run, something I had also let slip in the last couple of months!

And finally to leave you with a quote from the American distance runner Steve Prefontaine which I read last night:

“I like to make something beautiful when I run. I like to make people stop and say, ‘I’ve never seen anyone run like that before.’ It’s more than just a race. It’s style. It’s doing something better than anyone else. It’s being creative.”

Happy running!

Michelle