Working on Form

Today I set off for a run specifically to work on my Chi Running form, oh ya, and to see how my hair cut works with my runs.   (Worked pretty good, short enough that no need today to get it off my neck with pigtails.)

I didn’t work on speed, I didn’t care about cardio.  I didn’t work on elevation today.  Today was sort of a lackadaisical run, sort of, because I had planned my run (which isn’t very lackadaisical), but then changed my mind at the end and took a minor detour.  My goals were to enjoy myself and to focus on form, specifically, my step. 

I ran a relatively flat route, Aliso Creek Trail, which begins paved, and up Wood Canyon.  Giving myself permission to stop and snap photos, I took the opportunity to check my column, making sure that it was straight.

My run was definitely different.  I cannot say that it was effortless.  But I felt stronger.  Much stronger.  And the effort I used to run my usual pace, even slightly faster, seemed less.  Occasionally, effort increased, in other words, I could feel my legs working harder.  I’d check my form while running, and sure enough, my core was not “engaged”, specifically, my pelvis was tilted forward.  Almost miraculously, effort decreased when I fixed that. 

Though I focused on my step, other corrections came to mind, as I noticed them immediately when they’d occur (it’s funny how your body gets used to doing things a certain way, and it wants so much to keep on doing it that way).  For example, my arms – when I kept them bent at less than 90 degrees with the elbows not passing my column, I felt even stronger.  Then every so often, I’d find them just kind of hanging out there, swinging out front.  Correction and strength returned.

At my turnaround, I felt extremely pleased at feeling some progress this early.  To celebrate, I took a little detour for some sight seeing on Cave Rock Trail.  Then I ran back on in to the ranger station feeling as strong as when I first took off.  (A few times back in, I caught myself looking to the ground, which I quickly corrected.) 

I’m going to need to work on this for a long time to get all the “focuses” working together.  I will say that my step much improved with today’s 9.3 miles.  And I’ll repeat, that while the run was not actually easy, it was comfortable, fun and most importantly, I felt strong.

Spring flowers on Wood Canyon Trail

Crossing Creek in Wood Canyon

Crossing over bridge on Wood Canyon Trail

More beauty in wood Canyon

Detour up Cave Rock Trail

Running down The Rock

Rattler crossing as I run final stretch on Aliso Creek Trail

Chi Running Clinic

This morning I did something I’ve been wanting to do for a along time – ever since I first read Danny Dreyer,’s Chi Running.  I didn’t search out this book.  It was actually happenstance that I even saw it.  After my oldest son’s taekwondo lesson, the family walked over to the juice store and while they ordered, I perused the few books on display.  And there I saw one paperback copy on the shelf.  The few words I read standing in the store mentioned running injury free, running effortlessly.

Needless to say, I purchased the book.  And I read it.  This was back before I began trail running.  I conquered, or thought I conquered a few of the “focuses”.  Mainly, what I did was master the mid-foot strike, which is a good thing in itself (especially since I suffer from forefoot/toe problems, even had foot surgery on the left foot).

2010 was a pretty bad year for injuries with me – there was the car accident of course, and lots of running injuries.  As 2011 approached, I said never again, and vowed to conquer the Chi Running method.  (Some personal back story, my father was a baseball and softball coach, not to mention umpire through all my childhood and young adult years.  In the garage, he had a bucket of baseballs.  One of them has written in pen the words, “Never Forget,” which signified a turning point in his coaching years, reminding him of a particularly bad playoff loss.  My Never Again, sort of signifies the same – never again will I run so badly injured, never again will I enter a race so badly trained).  

Anyway, I picked up Chi Running book again several months ago.  But you know how it goes?  Sometimes reading just doesn’t do it.  You have to DO IT.

After a night full of rain, I woke again at 5:30 AM, lounged about and headed out for Mission Bay, San Diego.  The skies were brilliant blue with big puffy clouds.  The weather a bit cool.  I couldn’t have asked for better training weather.

Only one other woman made this class, which made the money, well, well worth it for me.  Four hours with a running coach and only one other runner – I call that a deal!

Our coach, Ben Boyd, took us through every aspect of Chi Running, beginning first with a straight column.  Let me tell you, I felt very dorkish/awkward getting that column straight, so much so, I thought I must have looked like an idiot.  Oddly, when he filmed us standing then running at the end of our session, I was amazed that in my “straight column” form I looked perfectly natural and straight.

I won’t bother you with all the minor details.  The highlights I received from this awesome 4 hour lesson were much more than I can even mention.  Just a few things:

1)  I learned to listen to my step, and found that when I placed my foot back down, I was actually “putting on the breaks,” as I word it.  In other words, I was sliding my foot forward, putting more work on my calves and slowing myself down!

2) I was running a much slower cadence than Chi Running recommends (we wore metronomes in this class set at 85 beats per minutes, which equates to 170 steps per minute), and surprisingly, I felt comfortable increasing my cadence once I got my form down.

3)  Getting my form down WAS NOT EASY.  But I learned a lot to get started and some things to do around the house to simply get my body to memorize the form.

4)  After watching myself on film (IN SLOW MOTION – YIKES), I saw that I continually kept my head down (a trail running habit, but not good form) and also when I made that mid-foot strike, I actually bent my knee down further (adding un-needed work on those quads), sort-of lunging, which is a deficit in running effortlessly.  I should immediately lift that foot back up and forget that slight plunge down. 

5)  Most importantly, I really got to experience the “tilt” and how to “change gears” in order to increase speed.  And though I was no speed demon out there today, I felt firsthand, after practicing for 4 hours, that increasing speed does not require nearly as much effort as it has been with my “current” method.  It’s all a matter of working with gravity and not against it, like I had been all long.

Now, I am not a believer in “quick fixes” and Chi Running is certainly not a “quick fix.”  It is not however, an extremely difficult “fix” to my running form/strategy.  With practice, not only in my running, but with daily practices, I am hopeful that I WILL see results.

Stay tuned . . .

Flash Friday

As spring break approached, I looked upon it with glee, thinking about all those local trails I’d get to run.  No more 3 school drop-offs.  No more 3 pick-ups, FOR A WHOLE WEEK.  I’d get to go to the gym and not rush out to pick up anyone – the little ones, well, they’d all be cuddled up in their beds instead.

Ha!  Thus far, I’ve got in one run.  And today, I finally made it to the gym.  Had to wake at 5:30 AM to do so, but I got in a decent work-out.  On the good side, aside from all the boys harassing and teasing each other, we’ve got in a lot of fun time, play dates and even a movie at the theatres.  So, I suppose, even with all the loudness and fart jokes and rough-housing, I can’t beat a spring break spent with the family.

Today, is officially my Flash Friday – where I do a quick flashback (as I’ve mentioned before, stolen heavily influenced from Johann’s Throwback Thursday and other fun blog fillers like Lindsay, Whit, and Stuart’s Worldless Wednesday)

SKIING (1993 – 1995 / YEARS before I began running)  I chose skiing as my flashback topic after reading so many blogs from cyclists and runners who are still basically “snowed” in from doing any outdoor workouts this spring.  The weather is so beautiful here in California, you’d think it never snows.  But it does (not where I live, but a couple hours drive away : )

Posing for the camera with snowboarder sister

Sleeping on tailgate

One of those days, when I just can’t get out the door . . .

5:30 AM my cellphone sang its annoying tune for an early long run that I had planned in pretty good detail.  I woke promptly, made a pot of coffee.  As it brewed, I booted up my laptop, surfed the net.  Then I drank one cup of coffee, turned off the computer, pulled a blanket off the living room floor and fell back asleep on the couch.

Perhaps I should have gotten everything ready last night – clothes, pack, etc.  But I didn’t.  I really wasn’t THAT tired.   I could have run the huge elevation I had planned.  But it was cold out.  And you know what?   I just couldn’t get myself out there.  You’d think I was past of the age of feeling guilty over running.   But I really felt badly for not dragging my butt off the couch.

9:00, the first one to wake during this spring break Wednesday, was my middle boy.  I finally woke, amazed that I had slept in so late after going to bed at 9:30 PM.  Yikes. (I guess I was tired).

Though it’s spring break for me and our three boys, it is not for hubby, who works out of the home office.  This means of course, that it’s mainly me and the boys, that there’s little time, except when everyone’s sleeping for me to squeeze in a run.  Anyway, I really felt like I needed a run.  Except for floor exercises, I haven’t got in any exercise since Sunday!

Today is Wednesday.  I thought spring break was going to make things easier.  Actually, for the opposite is the case.

But I gotta run.  SO.  Today I went for a lackadaisical run.  I needed to mail a bill, so I ran to the post office.  After that, I simply ran some more.

Now’s a good time to clarify something.   I really have nothing  against road runners.  I hope I have not insulted road runners.  Sure, I joke and make comments about running roads.  But heck, I started off running roads.  Overall, I personally do not prefer running the road for many reasons, 1) is drivers (that is automobiles)  2) is there’s much more impact on the body, plus many more reasons I have pointed out in various blogs.  In the end, we are all runners, road or trail.  I respect and admire all runners, road or trail.

Today, on a total whim  I decided to run to the headlands and ran the entire trail system there, then down to the beach (Dana Strands) and continued on through the next two beaches (Salt Creek & Monarch Beach).

Today’s afternoon run began at 2PM (I very rarely run afternoons) and it was relatively short.  I vividly remember when my long runs were 3 miles.  I had to push through those, even when I didn’t feel like it, for a few years before I could call today’s run a short run. 

Anyway, since this was a “short” run, I hope not to spend too much time writing about it (that’s a laugh, most times I write and write and write).  I will say this:  I witnessed mystifying sea creatures (anemones, coral, muscles).   A perfectly cool wind blew against my face, so delightful that I didn’t want it to end.  The tide was low therefore allowing lots of wet sand to run upon.  Plenty of pelicans swept down low, an amazing mere inches above the sea.  And the hill I ran up to get off the beaches, I used to have to walk backward in my twenties in order to move onward.

A few pictures from today’s 7.26 mile lackadaisical  afternoon run:

Overlooking marina from the headlands trail system:

Lovely purple flowers on the headlands

Headland trails (they REALLY want to make sure we stay on trail)

Tide pools (Dana Strands)

Beach Running

Monarch Beach

Running back up to town (through Salt Creek Beach)

Running beneath road (homeward bound)

Total Miles logged this afternoon:  7.26

These are a Few of my Favorite Things . . . Wink

I have lots of favorite things in my running repertoire.  For those who follow this trail running blog, you may have noticed that for about a year, I’ve only been seen wearing one hydration pack.  I own three.  The one I can’t do without, recommended by a well-versed trail running friend (Dave), is Ultimate Direction’s Wink.  (Wink is the female version of this pack pictured below and in many of my blogs.)

Back View

Front View

What I love about Wink:

1. It’s comfortable.  With the hydration pack, there’s no weight around my waist (which annoys me with hydration belts).
2. Front pockets.  When I’m running trails I don’t have to take off my Wink for essentials.  I carry phone, camera, chapstick, kleenex, salt tablets, ibuprofen, gels or bars in these front zipper and elastic compartments.  And I could even carry more.
3. Great fluctuation in fit.  I can adjust this pack for when I’m running on hot summer days wearing just one layer, and I can adjust it for a bigger fit on those cold mornings when I’m wearing multiple layers.
4. Lots of back storage.  There’s a mesh outside storage compartment (I usually stuff my sweaty long-sleeved shirt or rain jacket here), plus a small zipper pocket at the top (perfect for ipod).  There’s also two larger zipper portions in the back large enough to hold sunglasses, a full set of keys, bandages, other necessities like gloves, a water bottle and more, not to mention the bladder that holds 64 fluid ounces.
5. Velcro strips for even more storage.  Often I velcro my cap on the back of this pack during those cloudy runs.  Last thing I want is to start out on an overcast day, then find myself beneath the scorching sun with no hat. 
6. Lightweight.  Despite stuffing my Wink to the brim, the weight is situated on my back in such a way, that I barely notice the extra weight.
7. Washes easily.  Believe me, the way I sweat the pack gets quite smelly (don’t mean to be crude, but the truth is the truth).  I throw my Wink into the washer, cold water, delicate cycle and hang it to dry overnight.  It dries very quickly.   A dryer might work, but I don’t dare risk it, because I love my Wink that much.
8. Lots more storage.  There’s a secret velco pouch in the zipped portion, plus strong velcro straps inside areas and even more areas to clip on necessities outside the pack.

Problems:

The only problem I encountered with the Wink was a bladder leak.  Its unique design allows for easy dispersing of air pockets.  At the same time though, there’s a seam that runs up the center.  The top of that seam is where mine sprouted a leak.  My husband cut portions off the top of the bladder and used aquarium glue to repair this leak.  He repaired it twice.  Still, I thought this wasn’t enough.  I wanted a bladder that didn’t leak.

I contacted the retailer where I purchased my Ultimate Direction Wink (Zombie Runner) – once by e-mail and once by phone.  I even personally spoke with someone.  Sadly, (because I really like Zombie Runner) I got no call back, as promised.  And no one returned my e-mail.

Finally I contacted Ultimate Direction.  After minimal work, I got a response.  Not only did I get a brand new bladder in the mail after a few days, but I received a free Ultimate Direction handheld as well. 

The new bladder has a slightly new design, though there’s still that seam up the middle.  I am very happy to report that so far – NO LEAKS. 

Suggestions:

I clip my ipod on the front strap.  But there are trails that I run that I can’t have anything extra hanging off (like earphone cords).  Heavy bushwhacking will rip those earphone cords right off and throw them into the distant brush.  Currently in those cases, I thread earphone cords beneath my shirt.  I would really love a waterproof hole (as much as possible) out of that top back zipper compartment of my Wink to thread my earphones through. 

Overall:

If you don’t get any leaks or at least get a replacement quickly, the cost for this hydration pack (around $90.00) IS WELL WORTH IT.  Seriously.  My Camelbacks cost much less, but they haven’t given me anything near the satisfaction that Wink has.  I love my Wink.

Stay tuned for more of my “favorite things.”

Wearing my Wink (picture below compliments Jeremy H.)  Probably the most commented on picture that I’ve ever posted on my Facebook page.

What to do about Horse Thief Trail–just keep going up it. Face your nemesis, and sooner or later you’ll conquer.

Early to bed, early to rise.  That’s the way I like it.  This morning I drove up Ortega Highway to Blue Jay Campground to meet fellow runner Jeremy.  I would never run the trails up there alone, so I was so happy that Jeremy agreed to accompany me.  I posted the run on the OCTR, but this morning, no other takers.  All you need is two to make a group right?

Right?  The main thing I learned as a young girl in Girl Scouts is the buddy system – always take someone with you.  I don’t always do that in my local hills.  But in the mountains the buddy system in my mind is crucial.  Cougars roam up there!  (The other precious gem I learned in Girl Scouts was, “Make new friends, but keep the old.  One is silver and the other gold.”)

The weather was overcast.  Delight, delight.  And to my surprise the campground was pretty  crowded.  (Spring break in our parts right now.)  Jeremy showed the way for a quicker route to San Juan Trail that I completely forgot about.  I would have taken us around the long way on PAVEMENT.  Right away on that first trail though, a rocky single track, I actually fell!  The fall really took me by surprise – I was down before I knew I was falling.  I usually don’t fall first thing.  Falls normally happen when I’m super tired or giddy.  Perhaps I was giddy.

I have to go back and research to know for sure.  But I think that’s fall #11.  But it might be more, since I’ve fallen a few times lately after a long sabbatical of no falls.  I don’t recall seeing any other runners on this lovely run.  We saw some hikers (one guy who seemed to eye us suspiciously, like he thought we were a couple of nuts running in the mountains.)  Some dirt bikers plowed up the trails, and we also met a couple of mountain bikers at Trabuco Creek.  Overall, the trails were pretty empty, especially Horse Thief Trail and the Main Divide afterwards. 

The Run elevation profile below:  3,014 feet elevation gain (Horse Thief runs from a little after the 5 mile mark to about 7 miles).

Running, well . . . actually posing on San Juan Creek Trail. 

Running down Trabuco Trail

By the time we reached Trabuco Creek, Jeremy pointed out my knee.  Yikes!  It didn’t look like this after the fall!

Time for a group picture and a hesitant moment before the big climb up Horse Theif.  Notice I’ve taken off my long sleeved shirt.  The climb is really the most difficult I’ve encountered.  Tougher than Bulldog in Malibu Creek Park (though Horse Thief thankfully, is shorter). 

Going Up Horse Thief

At the top at last, running the Main Divide

Pretty yellow flowers alongside the trail – it’s springtime!

Jeremy poses with Lake Elsinore far below

I think, I’m not positive, that Horse Thief was a little easier this time.  One advantage going up today was that the temperatures have lowered and the sun hid behind the clouds.  If only I could get out there once a week to train, I think I’d greatly improve.  Thanks to one brave runner, Jeremy, I was able to get out there and run this morning.  (That’s not to say there’s not lots of brave runners out there, it just takes a lot to get up here, waking early, and a driving a long windy drive up a mountain with other drivers riding your tail to get over the mountain, etc.) 

Quite a run!  Very enjoyable, not to mention tiring.  I call that a plus/plus.  Miles logged:  12

ps.  some of these pictures are courtesy Jeremy, I didn’t mark the exact ones, because I’m so dang tired, happily tired.

Aliso Summit Trail

I got a late start on this HOT morning.  I didn’t hit the pavement until 10:30 or so.  Today’s concoction:  Run out my door to Aliso Summit Trail (which is above Aliso/Wood Canyons Park).  It’s actually the ridge along Aliso Canyon.  I’ve never run Aliso Summit Trail, but knew it existed.  And I have often wondered if I could take it down into the canyon.  More than one person has told me that it’s paved, which kept me away these past couple years. 

My goal today was find a route down to Aliso Creek, cross it, then run up Meadows and then to Top of the World. 

Running the road – I’ve got to run to the top and over the hills ahead to reach Aliso Summit Trail

The climb up Pacific Island was pretty dang hellish.  The sun beamed down.  Cars whizzed by (which I was actually thankful for because of their breeze) and the grade was steep.  I ran up the bike lane.  But those cars drove down so fast, that I often jumped up onto the curb edge that was littered with glass to add an imaginary wall of safety between me and the cars.

I ran the entire road up.  No shade.  But I carried plenty of water on my back.  I think what made that portion of the run bearable was that I ran it with an empty mind.  Really.  I didn’t think about a thing.

Finally Reaching Top of Pacific Island Drive (Notice 7% grade sign in background)

Entrance to Aliso Summit Trail

First off, though the first twenty five feet or so was paved, overall this trail was not paved.  It’s a dirt trail with spectacular views.  At times, the trail is gravel.  And exquisite homes back up against the entire trail.   I ran past two different maintenance crews actually parked on the trail trimming the landscape at the back of these homes.

As a whole, the trail offered very little shade.  Right away, a road runner ran past me.  When I whipped out my camera, I dropped it in the dirt.  Scampering to get a picture of the colorful bird, he ran down the slope before I could.  I also came upon a few hikers and one runner.  All along, I scoured the steep slope for some route down into the canyon.  Though I didn’t see any, I was sure to find one eventually.  I investigated every hint of a trail downward. 

View of Pacific Ocean from Summit Trail (That’s Aliso Beach out there)

California Poppies along the Trail

Aliso Canyon

Well, Aliso Summit eventually dumped me out into a neighborhood.  I picked up the trail again a block away, searching, searching, searching for a way down.  Now way past Meadows Trail, I could see the ranger station, BUT NO WAY DOWN.  My husband had asked me, “Please no ‘cross country’ running today?”  He meant he didn’t want me bushwhacking or sliding down slopes.  I obliged his wishes.

And then.  AND THEN, you will not believe this!  The trail ended at a locked gate.  What is the deal with these trails that end at locked gates?  I was out of water (though I did have some coconut water still in my pack), I was hot and I was fatigued.  There was no way into the gated community.  A single track ran off to the left, which I took with hope in my heart that I’d find a way down to the ranger station, down to shade and water.  I ran that trail (pictured below) to a another dead end, and a slope so steep that I couldn’t rightfully attempt after assuring my husband “no cross country running.” 

I cannot adequately relay how disappointing this was.  I could see the ranger station!  And there was no way I wanted to run the Summit Trail all the way back in that blaring sun with no water (I was saving the small container of coconut water until I was really desperate).  As I ran along the trail, gate after gate into the upscale community was LOCKED.  And then I saw this:

Who’s idea was it to put a sturdy trashcan next to a locked gate??  My Pal – that’s who!

Well, I climbed up onto that trashcan, got on top of that gate and jumped down into the grass on the other side.  I didn’t even fall.

Bye-bye Aliso Summit Trail!

I ran through this gated neighborhood and exited out a gate at the bottom.  Thankfully, from the inside the gate is unlocked.  And then I ran the roads some more while drinking my coconut water.  I ran to the closest shopping center where my husband and two youngest boys were waiting to take this lady crusted in salt to lunch and drive her home. 

Miles logged today:  10

Rating of Aliso Summit Trail:  Thumbs down.