OC CHILI RUN

After a fitful night of sleep – headaches, etc., I woke myself and the entire family early for a rendezvous at O’Neill Regional Park.  I registered for the O.C. Chili Run at special request of our sons who wanted to catch pollywogs in the creek there.

6:30 AM, they weren’t so happy about waking and heading out by 7:00.

Being that I haven’t run this race since 2009, I was excited.  It’s relatively short, but not easy.  And I was hoping to meet See.Kate.Run who also ran the race (I didn’t see her : (

Standing in the bib line on this rather warm morning

Pre-race Hugs

We’re off!

Though I dressed too warmly (long sleeves!) I enjoyed this race.  I got to pass several people in the last couple miles.  That’s always fun (usually it’s people passing me!)  One woman though ran so closely behind me on the downhill single track, I told her twice if she wanted to pass to just holler.  She laughed and said she couldn’t run as fast as me.  Then when we reached the paved road, she said, “You run an excellent pace – thanks for letting me use you as my pacer.”  Then she passed me an I laughed out loud, genuinely happy and replied, “Thanks for beating me!” 

I don’t know if she beat me in the end.  She probably did.  I was just happy to have finished this race strong.  I saw my oldest son first near the finish line.  He ran with me a few steps and happily exclaimed, “If you hurry, you’re gonna make it under a hour!”  I had hoped for a better time, say 48/49 minutes.  My time was 57 minutes.  I’m not used to races of this length – boy do they start off faster than I’m used to.

It’s all fun though.  All fun.

Miles logged today:  4.85

Time to go home

I Believe!

Continuing to work on form, I ran my usual timed loop (elevation profile pictured below.)  But I didn’t race.  Sure, I glanced down at the garmin here and there.  But my objective today was NOT speed.  My objective was form (Chi Running form).  Again,  my focus today was my step (my mantra, I know it’s simple, was “lift, lift, lift, lift, lift as in LIFT MY FOOT – you’d think that would be obvious, but to my body, it’s not). 

I did not run myself into the ground running through Wood Canyon like I usually do when I time this loop.  In fact, I stopped several times in order to check my column.  I must have stopped five times running through the Canyon.

The dilemma today was of course, Meadows Trail – the big, big climb.  I jumped quite ahead in my Chi Running training by taking on Meadows Trail (about miles 3.5 through 5 on chart above).  But I just didn’t want to give up my hill training.  So I read up again on hills in Chi Running before heading out this morning, and gave it a shot.

To begin, I usually run Meadows in its entirety when I race this loop.  But I often run on my toes when it gets really steep.  Today, I NEVER ran on my toes using an interesting technique described in Dreyer’s book.  I even stopped at least three times going up Meadows to re-straighten my column.  And still, after all the stops, and the fact that I wasn’t racing, I made it to the top of meadows in 1:03!!  That’s my usual time when I RACE this loop!  Believe me.  I was quite surprised.

I cannot really say that Meadows Trail was easy today.  I found it difficult to lean into the hill and keep my core engaged.  But I tried, and when I reached the top, I was not drop-dead tired.  I kept on running on to Top of the World.  And when I reached it, I have to say that I kicked butt running across the ridge. 

Me? Kick butt? 

Nah.  But I did run comfortably, with strength, and at a greater speed than usual after running up Meadows Trail.

Running Ridge Toward Top of the World

Looking Back on Meadows Trail

The remainder of today’s run was pretty dang enjoyable.  I stopped a few more times to check my column.  I took the downhills with ease, not having to run them zig-zag in order to keep my speed down.  I actually ran straight down the two steepest portions on West Ridge (I simply changed gears, lowering them by decreasing my lean to keep my downhill speed manageable).  Toward the end however (running down Cholla Trail) proof that I need a stronger core was evident, as I found it extremely difficult to engage my core.  I began using my legs to slow myself down -- boy what a difference!  It is much more strenuous and jarring to slow down using my legs compared to using my core.

Here’s the best part:  I didn’t race, I didn’t run myself into the ground, I stopped several times to check my column and even take photos.  AND GET THIS.  I finished this loop in 2:01.  Only ONE MINUTE slower than my best time – MY BEST TIME where I wanted vomit, when I felt like the earth was spinning (Yah, I know it does spin, but it seemed like I could see the sky moving past me the day I made my best time on this loop). 

After crossing the “finish” line today, I was tired, yes.  But I kept on walking to cool down.  By the time I was stretching, I felt revived.  I am a believer, thanks to Ben Boyd and his clinic.  Though I’ve read Chi Running, I really needed someone to put all the parts together.

Looking forward to even greater adventures!

Miles logged today:  9.5

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