GREAT CHI RUNNING TIP

ChiRunning Tip of the Month
by David Stretanski

ChiRunning Tip - Feeling an Efficient Lean Exercise:

Sometimes it is hard to tell if you are leaning from the waist or from the ankles. Try this exercise:
- Stand tall and lean (bend) at the waist. Notice where the weight in your feet is. Usually it will still be in the middle of the foot or even in the heels. Note that you can stand in this position without feeling much forward pull; and that your back is working to hold up your torso.
- Now stand in your ChiRunning posture, drop your focus to your feet and lean from the ankles moving your nose forward just 1 inch. Notice how the weight has come forward to the balls of your feet or to your toes. Also notice how you feel the pull of gravity forward. You are leaning so your foot is on the gas pedal. But you are not moving so you must also have your foot on the brake. The brake is being caused by the tension in your ankles. If you consciously shut off this tension in your ankles, you take your foot off the brake and you must fall forward.

This exercise helps to feel how inefficient leaning from the waist is. It also highlights how tension in your ankles is a form of braking.

You can also use this exercise to feel the impact on the lower back/hips/glutes and quads when moving while bent at the waist. Stand tall and lean (bend) at the waist. Now take step and notice what you feel. You will likely feel many of the back/hip/glute muscles and quads tensing in an isometric contraction to stabilize the torso with each step. Take a few steps in succession and get a sense of the impact to the body.

PSYCHODELIC DARK CONTINENTS

DARK CONTINENTS VIDEO
DARK SKYS STEALTH HUNTER


ARE YOU THE HUNTER OR THE HUNTED?
DO YOU LOOK FORWARD TO THE CHALLENGE OF YOUR NEXT RACE, OR FEAR DEFEAT AND FAILURE?
DO YOU CHASE DOWN THE RUNNERS IN FRONT OF YOU OR FEAR THE PEOPLE BEHIND YOU, COMING PAST AND LEAVING YOU BEHIND!
IF YOU ARE THE HUNTER YOU WILL MEET YOUR CHALLENGES WITH CONFIDENCE AND POSITIVE THINKING, IF ON THE OTHER HAND YOU ARE THE HUNTED, YOU WILL LIVE YOUR LIFE IN FEAR BURNING ENDLESS ENERGY, WORRYING ABOUT DISASTER , FAILURE AND NEGATIVE THOUGHTS.

SUN IN THE SKY

Sun in the sky you know how I feel
Reeds driftin on by you know how I feel

It's a new dawn
It's a new day
It's a new life
For me
And I'm feeling good

Fish in the sea you know how I feel
River running free you know how I feel
Blossom in the tree you know how I feel

Dragonfly out in the sun you know what I mean, don't you know
Butterflies all havin fun you know what I mean
Sleep in peace when day is done
That's what I mean

And this old world is a new world
And a bold world
For me

Stars when you shine you know how I feel
Scent of the pine you know how I feel
Oh freedom is mine
And I know how I feel

It's a new dawn
It's a new day
It's a new life
For me
And I'm feeling good

FATIGUE SETS IN !

Training for the week
BEEN FEELING TIRED after the Waterloo 15k, infact far more worn out than after the MARATHON! hopefully I will start to pull things around by next week when I have my first evening race of the year at HAIGH HALL!
Sun 11th
easy run with Jon round the sandhill loop,we could hear distance rumbles of thunder and were greated with light rain before the finish of our run 1.00
Sat 10th
Easy run over the sandhills with tess, plus 12x stride outs on grass, max 14.4mph
Fri 9th Nice relaxed run round PARBOLD and HARROCK over the fields and dirt paths with just one hard effort up Parbold hill [off rd] 10.11sec.
= 1.42 + run with Niz up stoney lane. = 31.49
Thur 8th Robs interval session we ran 3 x 5 mins along the coastal path cycle track, with Steady eddie and NIZ came along on her bike! had to really push it to keep up with Rob, still tired from mondays race, beautiful sunny evening =40 mins
Wed 7th easy steady run over the big sanhills with Tess the dog. feeling knackered ! warm weather is here at last. =1.39
Tue 6th Run with NIZ over the sandhills. Niz has decided to run a Tri event [ swim 150m/cycle 5k on grass/run 2.5k] with Sarah so was keen to get some training in.= 45.50

summer racing

IT IS NOW THE START OF THE SUMMER EVENING RACES, SO I PLAN TO FOLLOW ARTHUR LYDIARDS Continuation of Racing program;
Road (Non-race week)
Monday: Repetitions 1 mile by 3 or 880 yards by 6.
Tuesday: Aerobic running 11/2 hours.
Wednesday: Time trial 3 miles.
Thursday: Aerobic running 11/2 hours.
Friday: Fast relaxed striding 100 meters by 6 to 10 times.
Saturday: Time trial 3 miles.
Sunday: Aerobic running 11/2 hours or more.
Road (Race week)
Monday: Wind-sprints 100 meters by 16 to 10 times.
Tuesday: Easy fartlek 1/2 to 1 hour.
Wednesday: Time trial 1 mile.
Thursday: Fast relaxed striding 100 meters by 4 to 6 times.
Friday: Jog 1/2 hour.
Saturday: Race.
Sunday: Aerobic running 11/2 hours or more.

ROCKET RONNIE O'SULLIVAN RUNNING TO VICTORY

RUNNING CALMS ROCKET RONNIE'S DEMONS

STORY SENT IN BY RUNNING JON
Road to recovery: Ronnie O'Sullivan is a changed man

Ronnie O'Sullivan, once snooker's most troubled star, has swopped the Priory for a pair of running shoes to beat the mood swings that threatened his brilliant career.

Twice former world champion O'Sullivan trains daily and the world No 3, who was 31 on Tuesday, has posted such promising times for the 10k, he aims to set a 'celebrity' record in the Great North Run.

O'Sullivan said: "I've had enough of spending £100 an hour on therapy sessions - I thought I might as well get a pair of trainers. It's the best therapy I've ever had. I wish somebody had told me that 12 years ago."

Depression has been O'Sullivan's great enemy since his first ranking title win at 17 - he threatened to quit snooker several times and even gave away his cue after his world semi-final defeat at the Crucible in April.

In the past he has tried fishing, yoga and even flirted with Islam in his search for a settled heart and mind.

But he said: "Running is the most important thing I do - it stops me losing the plot, if you like. Even if I do lose the plot, once I go out on a run and do seven or eight miles, it makes things seem a bit rosier."

On Wednesday, O'Sullivan opens his challenge in York for the Maplin UK Championship, the first title he won in 1993 at 17 to launch a career that has confirmed him as the most naturally-gifted player to pick up a cue.

But he said: "If someone said I'd got a choice between running and snooker, I'd give up snooker tomorrow, I get such a buzz from running. I love it - the mud, the fresh air. I know Epping Forest inside out.

"I've played snooker for a long time, it's become a bit of a job. I enjoy it, but it's not the be all and end all. The most important thing for me is my family. I've a daughter Lily and we have another on the way.

"My missus, Jo, is happy for me if I'm happy, and I'm an outdoors person. I'm not one to sit and try to rock Lily to sleep in the house. I take her out in the pram or carry her on my chest. She means the world to me."

O'Sullivan, who has joined Woodford Green in Essex, added: "I've done 36 mins 31sec for the 10k but I want to get my time down to 33 and do the Great North Run, be the fastest celebrity they've ever had, which I WILL do. Whatever the time is, that will be my goal. I'll find out what the time is and train hard."

He has been training alongside national junior cross-country champion Danielle Sale, whose coach, former international Maxine Joyce, has set O'Sullivan a tough schedule.

"He's keen and he can get down to 35 mins, faster if he can fit in the training," said Joyce. "He says it helps his snooker. You don't need to be fit to play snooker, but it makes the mind fitter."

O'Sullivan, looking lean and relaxed, swept aside Jimmy White 7-0 to win the Betfred Premier League final on Sunday, and declared: "I'm going to York with a bit of confidence. I'd love to win it again.

"There's always room for improvement, and I've learnt to start enjoying my snooker again. But I don't take this game too seriously, there are more important things like family. My life is about my kids now."

WATERLOO 15K

I decided that the waterloo 15 k would be great training for next months FRECKELTON HALF MARATHON. I knew my legs would still be tired after last weeks marathon but i set myself a target of setting a 10 mph average speed, 2/3 of the course is on dirt paths and over fields with just a 1/3 on tarmac. The route goes through some very pleasant countryside and makes a nice change from the normal road races.
Setting off I found i really had to force myself to keep 10mph going, the saying "FLOGGING A DEAD HORSE" came to mind! I guess it was too much to expect a full recovery in just a week! anyway i stuck to my task and maintained a steady effort, It was a beautiful warm morning and over 500 runners turned out.Over the last 5 k i was starting to suffer and quite a few guys came past me, with just 1 k to go a very tall guy came past and i hung on to his back with a grim determination, turning on to the playing fields with 200m to go we sprinted neck and next, this tall guy covered the ground like a spider,his long legs taking giant slow motion strides across the grass. l got in front for a split second only to have him surge ahead again just before the line. I finished in 25th place with an average speed of 9.8mph just below my target but with more rest I think my dream of breaking 6 min miles in the half marathon are still possible.NOT A BAD TEMPO TRAINING SESSION!
After the race i found NIZ my wife in trouble on the drinks station, the warm weather and large turn out of runners meant the water was quickly running out. poor niz had been left all on her own , And some runners were starting to get upset with the lack of refreshment. Steve and me ran off with buckets to the canteen and I spent the next 30mins dashing back and forth keeping the finish drinks station supplied.

RESULTS

Summary Data
Total Time (h:m:s)	0:57:15	6:09 pace
Moving Time (h:m:s)	0:57:14	6:09 pace
Distance (mi )	9.31
Moving Speed (mph)	9.8 avg.	15.1 max.
Elevation Gain (ft)	+222 / -223
GPS Signal Quality	Excellent	MB Gravity Web Service
Similar Activities	My Digest TrailNetwork
Download	GPS Device
Export	GPX HST CRS

WATERLOO 15 K

Wow!, Here I am, one week down the line from the marathon and fast approaching my next race, the WATERLOO 15K tomorrow! I will just run it for fun and see how it goes, maybe without pressure I will get a good result!
The course is mostly off road so shouldn't be to hard on the legs.I think I first ran this race in 1994 and have completed 12 editions, so far!
Some new exciting challenges are coming to plan inc a possible 2 marathons in the space of 7 days, watch this space! AM I MAD, for SURE!
RESULTS

BLACKPOOL MARATHON

THE BOYS DO THE BUSINESS AT THE BLACKPOOL MARATHON
Waking up at 5.30am with the rain lashing down on the bedroom window i thought what a stupid idea it had been to enter the BLACKPOOL MARATHON, it was a good job Rob Mcgrath was coming to pick me up or i might not have made it out of my nice warm bed!
Someone at work asked me if i was running London i said "no Blackpool ! " He said does that mean you have to run up and down the GOLDEN MILE 26 times? well not quite! but you do have to run 2 laps inc half the distance running on the most unforgiving surface known to runners, Concrete ! ooch!!!
The rain stopped by the time we got to Blackpool only to start again just before the 9am start1
The half and full marathon start together which meant there was over 2000 of us on the start line with about 700 in the full marathon.
Rob Ashworth surged away at the front running 6 min miles for the first 9 miles before settling down to a more sensible pace.
Rob Mcgrath and me had to hold our selves back and not get carried away with the pace of the half marathon runners, it was good fun running along the closed roads with a big crowd cheering us on inc Niz and Sarah !
Just behind was virgin marathon runner Peter Roome running a canny race. We headed south almost to the Airport before turning round , back past the famous tower into a slight head wind. At about nine miles we came off the road and headed along the concrete sea wall all the way to Bispham before turning around and back to the start for the second lap.
As we started the second lap the heavens really opened up turning the road into a river! shoes became heavy and clothing stuck to our bodies in a sodden mess,Triathlete Peter Roome must have felt at home splashing along the flooded concrete wall for the second time. The road we had been running on felt like a velvet trail compared to this dam concrete! Muscles already stiff from the cold rain really felt the extra impact from this unforgiving surface, we all went through good and bad patches but i think we all used our mental strength to pull us through, up front Rob ashworth stormed through the finish line to finish 6 th in 2.42.27 a fantastic ron by the 2007 anglesea marathon winner!
i was now making my way over what felt like a mountain,on the first lap it had been but a slight hill, once over the top it was just one mile downhill to the finish, with 300m to go I passed the 10th place runner like he was stuck to the road, with 200m to go i had the choice of turning left or right at the cones, i shouted at the marshal in desperation for help, he said left and I followed his instructions only to realize a few seconds later he'd sent me on another lap, I turned around and sprinted back only to lose my 10th place, BUMMER! I had to make do with 11th , 2.48.41 and FIRST IN MY AGE GROUP
I finished with few aches and pains in my legs and even ran the day after the race so the CHIRUNNING IS WORKING WELL,
Rob Mcgrath was was next in, finishing only 29 secs behind me, setting a new p.b. by 10minutes, Rob has trained harder than ever before and was well pleased with his result 14th 2.49.10
Peter Roome overcame his first marathon with remarkable style and finished with a very impressive 2.55.52 well and truly smashing the 3 hour barrier.
At the end of the day I think we put in a pretty AWESOME performance and made TEAM S.W.A.C. proud!
In the half marathon Ray handly finished 37th 1.26.03 and still had the energy to stay behind and cheers us marathon boys on !
results http://www.tdl.ltd.uk/
RACE PHOTOS

28th April
THE DAY AFTER
AMAZINGLY VERY FEW ACHES AND PAINS! in my past 5 marathons i could hardly walk for 2 days let alone run and had to walk downstairs sideways because of the incredible pain in my legs. This time things are very different thanks to Danny Dreyer's CHIRUNNING. I even ran today with only slight aches in my legs, AWESOME. = 1 MIN RUN,ONE MIN WALK = 27mins

29th April
Steady run over Jon's sandhill loop, felt quite good! = 1.20
30th April
LEG SPEED SESSION
120m x 6 , max 15.6 mph, ran back at 9.5-10mph = 36mins
Evening
run with niz =26 mins
1st May
Interval session with Rob, 3x 1 lap round the little nature trail,this inc a fast section on grass and board walk and then a section of challenging sandhills before looping back round to finish, because we are still recovering from the marathon we kept the session light! set off steady and made each interval faster. ran the last effort 20secs faster than last year which was pleasing , and a good sign for Mondays WATERLOO 15 K. 4.50, 4.23, 4.06 = 56 mins
2nd May
Run with Niz = 23.28
Sat 3rd
Run over the big sandhills, steady = 1.33.45

THE BOYS DO THE BUSINESS AT BLACKPOOL MARATHON

UNOFFICIAL EARLY RESULTS BLACKPOOL MARATHON

ROB ASHWORTH 2.43
ME 2.48
ROB MCGRATH 2.49
PETER ROOME 2.56


THANKS TO; DANNY DREYER
ARTHUR LYDIARD
ROB MCGRATH FOR BEING MY TRAINING BUDDY
AND MOST OF ALL MY WIFE NIZ FOR SUPPORT