Rob set a gruesome half marathon training session, am not sure if Rob is trying to make me or break me! But we set off over the big sandhills then out onto the beach heading south. our first mile interval was with the wind,but we soon found that the soft sand made for hard work and 6.18 tells just how hard the going was.after two mins rest we headed back into the howling headwind and drifting sand! now this really was a terrible nightmare, putting in a tremendous effort, yet running in slow motion! I felt like stopping after 200m but thought better of it,I ran on Robs shoulder before putting the boot in over the last few yards, the garmin showed 7.02, this must be what running THE SAHARA DESERT MARATHON is like, 2 more mins rest and we set off again, this time i felt better and slowly pulled away from Rob reaching the mile in 6.02. we then ran the final two miles through the pinewoods , 6.11 and 6.07 before heading home over the sandhills, that was one tough workout,glad its over, should make racing seem easy!
 Radcliffe will have another scan on Wednesday |
NEWS STORY SENT IN BY STEADY EDDIE;
World marathon record holder Paula Radcliffe has been named in Great Britain's Olympic team despite concerns over her fitness.
The 34-year-old is on crutches after an MRI scan revealed a muscle pull which is giving her pain in her left hip. She will have a further scan on Wednesday. MORE
IF ONLY PAULA KNEW ABOUT CHI RUNNING, MAYBE ALL HER INJURY PROBLEMS WOULD BE OVER AND SHE COULD EXTEND HER CAREER WITH MANY MORE WINS TO COME.
| h:m:s) | 0:23:07 | 5:41 pace |
| Distance (mi ) | 4.06 | |
| Moving Speed (mph) | 10.5 avg. | 18.3 max. |
| Elevation Gain (ft) | +358 / -358 | |
| GPS Signal Quality | Excellent | MB Gravity Web Service |
| Similar Activities | My Digest TrailNetwork | |
| Download | GPS Device | |
| Export | ||
Tonight I AM RUNNING IN THE NEW WIGAN PHOENIX HAIGH HALL 4 MILE RACE SERIES AND WILL BE HOPING FOR A GOOD RESULT.
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.
