Chi Running: Your Column

 Chi Running Focus  Comments Off on Chi Running: Your Column
Oct 202012
 

This refers to your entire posture and is also referred to as “Run Tall”. You lengthen your neck, but keep your chin level. Don’t let it drift upward. Your knees are “softened” out of a locked position and your core is engaged. You should be able to look down and see the laces of your shoes (assuming a flat tummy).
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 Posted by at 5:17 pm

Chi Running: Leveling your pelvis

 Chi Running Focus  Comments Off on Chi Running: Leveling your pelvis
Oct 202012
 

The idea here is that you pivot your pelvis so that it is parallel to the floor rather than sloping back to front.  This lets it rotate properly when you run and engages your core muscles.  This is where I learned I had been doing it wrong this whole time.  I was clenching my stomach muscles to pull my pelvis and my glutes to push it.  Both are completely wrong and explains why my butt always hurts after long runs.  Your butt should be very loose and you hold your core lightly, as if you were sitting up in the chair and not letting your back touch.

When you are standing properly with your pelvis leveled you should be able to reach behind you and use your knuckles to lightly punch your gluts.  They should jiggle like jelly, not be as hard as rocks.

You can read more about Chi posture here, on Danny Dreyer’s site.

 


My Disclaimer: I am not a Chi Running instructor or an expert runner or a coaching professional of any kind.  These represent my notes, primarily for my own edification.  If they are helpful to you then that is great and I am glad for that, but I don’t guarantee that everything here is absolutely accurate as they are a reflection of my own experience and memory. 

I highly recommend visiting the Chi Running Website as well as Danny Dreyer’s book and  DVD

Upcoming Chi Running Workshop

 Running  Comments Off on Upcoming Chi Running Workshop
Oct 172012
 

I am fortunate enough to have gotten a spot at a Chi Running workshop in Dedham this coming Saturday.  I am feeling especially excited because this will be taught by the founder Danny Dreyer himself.  I am totally psyched to meet other runners of this style and to tune up my technique..  Then I will get to take all that I learn and apply it the next day at the Baystate half-marathon.  Not going for a PR, so I am just going to make it all about achieving that perfect balance of cadence, posture, relaxation and energy conservation that is Chi Running.

 Posted by at 8:22 pm

Updating training paces

 Training Log  Comments Off on Updating training paces
Oct 142012
 

Using the McMillan Running Calculator and using my last half marathon time for input I have a new set of pace times to start using in my training.  It always surprises me how much slower our training paces should be than what we are capable of. Especially for an endurance long run, which is supposed to be a low heart rate, easy conversational pace run.  According to the calculator I should run a 9:43 to 11:00 pace for my long runs.  I do believe I run too many of my days harder than I should, where they all start to slip in to stamina runs instead of endurance runs.   Well I plan to adhere to this set of paces for the next few months and see how things progress.

 Posted by at 8:19 am

Weekly Training Report for 2012-10-14

 Training Log  Comments Off on Weekly Training Report for 2012-10-14
Oct 132012
 

Workouts 9
Time 344 min
Running 23.2 miles
Walking 3.0 miles
Weights 45 min

  • mon: Around neighborhood. Ran 4.0 miles for 40 minutes at 10:00 pace. Endurance run (easy). Kept my HR low and just had an easy jog around the neighborhood.
  • mon: warm up / cool down. Walked 1.0 miles for 20 minutes .
  • tue: Full body + core workout. Lifted for 45 minutes . It has been too long since I did weight training. I am going to be sore!
  • thu: Around neighborhood. Ran 4.5 miles for 44 minutes at 10:02 pace. My legs are bothering me a lot this week. I have a knot in my right calf and my left ITB is really tight. Not sure what is going on but I don’t like it.
  • thu: Cool down. Walked 0.5 miles for 10 minutes .
  • sat: cool down. Walked 0.5 miles for 10 minutes .
  • sat: Local roads. Ran 4.7 miles for 46 minutes at 9:57 pace. I used a cadence metronome for the first time in a long while. I kept it at a solid 180 foot strikes per minute and altered stride length to control speed. I also attempted to keep this run in the endurance workout range of 9:40 – 10:35 (as calculated by the McMillan running calculator). All in all a nice easy run that did not leave me tired or sore.
  • sun: warmup / cooldown. Walked 1.0 miles for 20 minutes .
  • sun: Treadmill miles. Ran 10.0 miles for 108 minutes at 10:48 pace. God how do people run so many miles on treadmills? Borrrrrring. And thats with watching TV the whole time. But it was 42 degrees and pouring this morning and I didn’t see how I was going to get the run done outside. This upcoming week I am tapering in preparation for the Bay State 13.1 run next weekend. I think I am ready… I just need my legs to be strong and they are still feeling beat up.
 Posted by at 8:00 pm

Weekly Training Report for 2012-10-07

 Training Log  Comments Off on Weekly Training Report for 2012-10-07
Oct 062012
 

Workouts 8
Time 183 min
Running 15.1 miles
Walking 2.0 miles

  • wed: Recovery run. Ran 3.6 miles for 34 minutes at 9:30 pace. First time back on the road since the Smuttynose. My legs still hurt in several places: left ITB, right calf and right quad.
  • wed: Cooldown. Walked 0.5 miles for 10 minutes at 20:00 pace.
  • fri: Locksley-Essex out and back. Ran 4.3 miles for 42 minutes at 9:50 pace. Still feeling the effects of Saturday’s race. Right calf still sore but ITB’s are starting to feel better.
  • fri: cooldown. Walked 0.5 miles for 10 minutes at 20:00 pace.
  • sat: cooldown. Walked 0.5 miles for 10 minutes at 20:00 pace.
  • sat: Sherwood forest loop 2. Ran 2.8 miles for 24 minutes at 8:34 pace. Wore my vibrams today and just concentrated on Chi running form for the whole run. Finished feeling strong. My right calf pain is much diminished, but not quite right yet. I am not going to do a long run this week.
  • sun: Locksley-Essex out and back. Ran 4.3 miles for 42 minutes at 9:42 pace. Easy run to loosen the legs and get the blood pumping. It got cold and dark at the end and I thought for sure I would be caught in some sort of downpour, but it never happened.
  • sun: Cooldown. Walked 0.5 miles for 10 minutes at 20:00 pace.
 Posted by at 8:00 pm