Aspiring to be a "Runner" and also trying not to choke

On to week 3 of ChiRunning! So far things are pretty good. My shins are still a bit sore with running, and sometimes they ache a tiny bit at work, but otherwise they feel ok. This is a big improvement and I'm starting to feel some cautious optimism that I might be able to become a "runner" after all (by "runner" I mean someone who enjoys running regularly without having to follow a plan and study in order to run for 20 minutes). 


Saturday marks the beginning of the running week, although I haven't decided yet whether to run on Saturday before I go to work, then spend 12 hours on my feet, or run tomorrow evening instead, but have no recovery day (I ran this morning). I imagine if I'm not hurting, I'll do it tomorrow... I hate getting up at 5am. 


This week I'm going to be working on using gravity to pull me forward by leaning when I run. It's one of the ChiRunning core elements. The theory is that if you let gravity pull you forward, your running becomes a "controlled fall" which takes a lot less effort than trying to propel yourself forward with your legs. I'm sure it'll be equally as eye-opening as everything in the program so far. I've had 6 runs with no injuries, and I'm pretty sure that's a record for me!


In other (non-running related) news, two evenings ago the boyfriend got to experience the rush that one gets when you save another person's life. We were having a lovely dinner with his mom that I completely ruined by choking on a piece of chicken. Fortunately, the boyfriend kept his wits about him and did the Heimlich maneuver, and I could breath again. Completely terrifying, and also pretty embarrassing. Not only had I choked, but once I could breath again, I stood at the kitchen sink for what felt like hours crying like a baby... and sweating like a sweaty choking victim. It seems silly now, but at the time I was pretty scared. On the plus side, I learned an important lesson about chewing, and I don't think I'll ever eat chicken again. Also, it's kind of neat to be dating Superman :)

Week Two!

So far, so good!


I'm on week two of my ChiRunning 5K program, and I'm really enjoying it! Week one was all about posture and getting aligned. I did three run/walks focusing on keeping my posture straight, levelling my pelvis, and landing on my full foot (rather than my heel). My left shin is still sore, so I'm icing it every day, but it's not getting any worse, so I assume it's fine to continue. 


This week will focus on engaging my core and running from my centre, and it's also time to start using a metronome to guide my cadence. Today was my first musicless run in a very long time, and it was actually ok! I thought I would miss it more than I did, so I was pleasantly surprised. This whole ChiRunning thing is a ton of fun so far! 


My next run is on Monday and will be 40 minutes of run3/walk2, and I can't wait! 

For better or worse...

Perhaps against my better judgement, today I started my online ChiRunning beginner run/walk 5K program. I say "against my better judgement" not because I think the program is a bad idea, but because my left leg is still hurting (even at rest). I also decided to be super dumb and take Tylenol and Advil before I ran. I know how dumb this is, so I really don't need a lecture. I was considering postponing my return to the trail, but I was getting down in the dumps about my lack of running and it's such a beautiful day here in PEI! Again, no lectures required... I already know better. Getting back into it while I'm nursing an injury may be a poor choice, but it's a choice I've made (for better or worse). 
Anyway, I'm kind of impressed with the chi program. I did a Running Room program a couple of years ago, and it wasn't nearly as interactive and educational.  The program has 4 phases. 
In the first phase, which is 4 weeks long, you focus on technique. So, the main lessons are about the Chi form (posture, lean, full foot strike) and things of that sort. It's aimed at learning an efficient way to run and not hurt yourself. Obviously, this is my primary goal (particularly the avoidance of injury part).
Phase two is the conditioning phase, and the goal is to keep building on your form skills while increasing aerobic capacity. This phase is also 4 weeks long.
Phase three is enveloped in the last week of phase two (week 8), and it's the "event". In my case, the event is simply running 5K and not breaking of inflaming anything. No races for me :)
Phase four is the rest and recovery phase where the focus is continuing to run with an easier week and refreshing your goals. 
Each week on the program's calendar is laid out very clearly with the week's workouts. For each run, you get a couple of form focuses with instructional videos, and when you log the workout you can add any notes or issues you had during your run. 
You can also log workouts outside of the training runs, so I've been adding my swims in as well, which is pretty handy. It's nice to see it all laid out on the screen so I can track my progress. 
There are a bunch of other features too, but I haven't played around too much yet. 
As for today, my run was okay! I started off with the Chi body looseners (not to be confused with stretches), and the prescribed 4 minute warm-up walk. Then had my super easy run, and ended with the 4 minute walk and post-run stretches. 
Today was a run 1min/walk 2 min easy run. My form focuses were the full foot strike, and balancing weight on my feet. I also counted my cadence and was happy to find it's about 85-87 right foot strikes per minute when I'm running pretty easy. Eventually the goal will be to keep this cadence no matter how fast I'm running. I stayed at a pace slow enough to breathe through my nose the entire time, and really enjoyed it!
Unfortunately I had some pains in my left leg despite my dumb pre-run pain meds, but when I really focused on what my feet were doing, the pain stopped. I wonder if I've been heel striking all this time and never knew it?? 
Anyway, today's run was completely delightful and felt more like a meditation than a workout. I'm feeling really hopeful that this will help if I can just stay focused and not get carried away.
Now I'm going to go ice my leg and get ready for another swim :)

Bumps in the Road

There is something wrong with my body. Is it true that we evolved as a running species? Did we rely on our natural abilities as endurance runners to attain food? If so, then I'm darn lucky that times have changed. Had I existed prior to the agricultural revolution, I wouldn't survive long at all. The tribe would surely realize what a liability I am and leave me behind to be eaten by large cats.

As I mentioned in my previous post, I've been working on building up my running base lately. I was feeling very positive starting out, thinking that by taking it gently and thinking positive, I would be able to avoid injury this time around. Unfortunately, my body still seems to be prone to injury, and I'm starting to feel the familiar sting of failure.

I officially started my 100-up challenge on April 25, and although I did my 30 days of 100-up, I haven't  done my follow-up "after" run due to a couple of set-backs. 

A run in mid-May set me up for an achilles flare-up that has since settled out quite well. I took a week off running then came back a little slower and re-vamped my running program. I'm chugging along now at a very slowly progressing program that I worked out myself. 

Things were going better until earlier this week when I started having some shin splints. They weren't too bad though, so I kept at the running, paying closer attention to my form, and practicing my "Chi Running" technique. A couple of days ago, I hopped down off a footstool and landed in such a way that a sharp pain shot through my whole leg, and things haven't been right since. I tried a little run yesterday just to see what would happen, and although the run itself didn't seem to cause too much pain, my leg THROBBED all day and night afterwards, and the pain was coming from the exact spot on my shin that I had hurt when I jumped off the stool.  Shoot.  No swelling though, so hopefully it'll be ok. Yikes. Obviously my big fear is that it's a stress fracture, but I don't really know how to tell if it is or isn't. 

My plan as of now is to take the next week off running and spend more time biking and learning to swim, then come back to running next week, a little farther back on my program. If the pain doesn't come back, I'll say a little prayer of thanks to the Gods of Running, perhaps sacrifice a goat, and keep on keepin on. If the pain returns, I suppose I'll have to seek the attention of some sort of professional.

I'm so glad I don't have to chase my food!

100-up "Before"

Today I start my 100-up 30 day challenge! Basically, it's a running drill that's comprised of knee lifts. The first 100 done slowly, then the next 100 at a faster pace. The goal is to train your body not to heel strike and to develop some muscle memory for good running form.


The challenge involves doing a "before" run - a short run to assess how your body feels. Then for 30 days - every day - you do the 100-up drill. Then you do your "after" run and delight in how much better running feels! Sounds too good to be true, perhaps. But what have I got to lose?


So yesterday I did my "before" run. I set out on the trail before work in the morning and did a 3km run in warm drizzle. Actually a great start to my day. Unfortunately, I also limped home with shin splints in my right leg...


Anyhow, the run itself felt ok. Not fantastic or light and easy, but very do-able. I generally don't time my runs, but for the sake of the challenge, I turned on my Run Meter app. 2.98Km in 20:01.


As for the 100-up, today is my first drill-day and it went fine. I found the first 100 (the slower ones) a bit more challenging than the second round, but perhaps this is a sign that I was doing something wrong. I'll give it another go tomorrow and see what I figure out.


For those interested, here's a link to the article that brought this exercise to my attention.

Hobby #3. Running again.

Oh Jeez... Here we go again. 


Now that summer is on it's way, and knitting/baking season has slowed, one of the greatest hobby-loves of my life is calling me back. I've been running. 


My running past has been checkered, that's for sure. 


Just over two years ago, I set out to train for and run a half-marathon, with the hope of running a full marathon by the time I turned 30. I didn't accomplish either, as I was plagued by various injuries including shin splints, (bad) achilles tendinopathy, and knee pain.


I've picked a bit at jogging every now and then since, but only really got serious again recently. Not because I have a race in mind, but because I miss the feeling of enjoying running. So I nagged myself into submission, and here I am. Excited, overwhelmed, and a bit terrified. 


I've been out for several short runs, and besides a very brief twinge behind my left knee today, things seem ok. I'm so scared of injury and/or losing motivation, so I'm going to do things different this time. 


1. No goal beyond enjoying myself. The minute I start to compete, even just with myself, I lose the ability to self-regulate, ignoring important pains and good advice. So this time, there will be no races!


2. Stay motivated. There is a decent chance that laziness is going to sneak up on me during a weak moment on a rainy, too cold, or too hot snap. I'm hoping I'll be able to keep myself motivated by reminding myself not to be a big wimpy wimp. 


3. Don't get hurt. This one's the trickiest. I'm going to read up on Chi-running and try to stick to a slow-and-steady couch to 5k program. I've also decided to make the "100-up" part of my daily routine with the hope that it will help with my running form and less-than-ideal musculature. 


So hopefully in a few months and years I'll be able to look back on today and feel like my re-entry in to the running world was incredibly successful. Wish me luck, and many injury-free miles!