Sponsors
Featured Races
Why We Have Such Stupid Feet
Like the Chinese shopkeeper said, most of us in the Western world have stupid feet. We have lost our sense of what truly good posture feels like…or looks like. Our shoes have dumbed down the intelligence of our feet by trying to do too much for us.
Danny’s new article on what kind of shoes to wear, where you should be landing on your feet, and why its good to walk around with no shoes on.
A must read for ChiRunners.
Gary
RunCast 19 – Hill Intervals with Gary
paration, interval strategy, ChiRunning focuses, and how I got chased by a three legged dog.
First RunCast in a while. Its a long one so grab some popcorn and a drink.
Click here to watch it full screen or if it doesn’t play on your computer. Gary
Steve and Gary’s RunCall 6 w/Larry Rosenwinkel Tonight @ 6 p.m
Dear Runners,
Join us tonight for another information packed RunCall with ChiRunning and marathon instructors Steve Mackel and Gary Smith.
Tonight we will answering your questions (send them in!!! using the webpage).
We will also we interviewing Larry Rosenwinkel. Larry is a long time Beach Runner, mentor, multi marathon finisher…
and..
just got back from Ireland where he was trained to be a ChiRunning instructor by Danny Dreyer.
Should be another fantastic show to help your running and fitness.
EVENT: Steve and Gary’s RunCall 6
DATE & TIME: Monday, July 9th at 6:00pm Pacific
FORMAT: Simulcast! (Attend via Phone or Webcast — it’s your choice)
TO ATTEND THIS EVENT, CLICK THIS LINK NOW…
http://instantTeleseminar.com/?eventid=405687
Gary
Danny Dreyers’ Advice on Learning ChiRunning
Danny has a great article on his website on how you should begin the process of learning ChiRunning. Well worth reading and practicing. Read and print this out. This will help you with your focuses this week.
The first time you head out for a run, you’ll be taking TINY, tiny steps…not really running, but moving forward doing one one-legged posture stances after another. Every time your foot lands, your weight is supported by that foot, and you are in a one-legged posture stance.
Run with mindfulness,
Steve and Gary’s RunCall 4
Sorry we didn’t get the link out about the show so you could listen live. But we did have Janet call in from the Beach Runners and so we were able to ask Janet some great questions about her learning process with ChiRunning. Scroll below for Janet’s race report about her Podium finish.
The topic of the show was OVERSTRIDING. And how most runners swing their legs too much in front of them which causes a variety of injuries especially knee pain.
Listen to the show and learn many tips on how to SHORTEN YOUR STRIDE. Steve and I agree, this is the one of the most, if not the most important part of learning ChiRunning.
EVENT: Steve and Gary’s RunCall 4
Ultramarathon Race Report with Gary
He who is not courageous enough to take risks will accomplish nothing in life.
Muhammad Ali
The word courage comes from the old French word corage meaning what is in your heart. It has taken on a modern meaning of bravery or toughness, but its older meaning points to something more richer. That our courage sometimes is not brave, but very emotional, but its always a strong faith in our direction.
I took three runners up to the mountains on Sunday to run 33 miles in Big Bear at the Holcomb Valley Trail Run. 33 difficult miles in the mountains with 7200 feet elevation gain in altitude on challenging terrain that would be exhausting to hike let along run.
Beach Runners Sandy and Sindy both trained with us during the winter and ran the Catalina Marathon for their first marathon. This was an impressive athletic accomplishment because the Catalina Marathon is one of the hardest marathons in the United States: 18/26 miles are uphill with 4100 feet elevation gain. Both these strong women found that they loved running on the natural surfaces of trails.
So when I threw out the idea of training for an ultramarathon, these were the only two Beach Runners who had the courage to attempt something this difficult. Training would mean a significant commitment of trail running for hours and hours every weekend. And power yoga. And our secret nutrition plans.
We ended up spending many weekends together up in the hills of Palos Verdes. We even climbed a mountain (San Jacinto).
And in this time, we became really good friends. I now consider these two remarkable women two of my closest friends.
Coaching is still a learning process for me, and I did what I could to develop training routines, motivational messages, and nutritional guidelines. All the while these two with beautiful beginners minds, followed along to all my training suggestions with strong determination and discipline.
I signed Steve up for the ultramarathon despite his wishes. I knew deep down inside Steve needed a new challenge. He has overcome so much this year by self healing his back injury. Steve has a ton of courage, and has been doing lots of trail running and power yoga this year also, and with a 4:32 at Catalina, I figured he had the ability to do this ultra with no specific training due to his ChiRunning skills.
Overall, my fitness was excellent. I am in the best running shape of my life. My endurance base is off the charts. I’m strong from Power Yoga and hard trail running. Ate extremely well the week before the race. But unfortunately, did not get enough rest.
The five days leading up to the race I did a hard trail run, power yoga, hatha yoga with my teacher, and trained Beach Runners including two yoga sessions. I cannot stress this enough to take it easy the week before race day. I didn’t follow this advice and it affected my race.
The Race
The race started with a five and a half mile climb to a mountain pass. Steve forged ahead of me suggesting I run with him. But I was torn. A dilemna I’ve been thinking about for days now. With me was Sandy, who I had done so many training sessions with, who I had done so much coaching. I reflected back to my prayers that morning with God and my prayer had finished with asking God for the opportunity to help another finish this ultramarathon rather than asking for a fast performance from myself.
Those of you that know me know how important that is for me to help others finish.
The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can.
Robert Cushing
So I chose to run with Sandy for a while. Enjoying her efficient pace on a very difficult, rocky, mountainous, and high altitude course, I took my time and conserved my energy. Steve was ahead somewhere and I figured he was taking it easy also. My plan was to run with Sandy to the high point of the course at mile 8 then run hard on the down hills and catch Steve.
I left Sandy at mile 8 after wishing her good luck and began running hard for the next 6 miles. When I passed mile 14, I began slowing down, bogging and couldn’t figure out why.
Then another runner, Lorraine came up behind me, and asked, “How are you doing?”
“Feeling a little tired.”
“Do you have a Goo? You need to eat right away. In fact, you should have been eating this whole course.”
I sucked down my only Goo, and began eating my Garden of Life bar. The fact was, I hadn’t been eating much for the first two hours of the run. Just nibbling at the rest stations. That was insufficient calories for the difficulty of the race I was doing. I needed to be eating every 30 minutes. I thought I could eat every hour. But not on a course this difficult.
So I bonked. Yes it does even happen to coaches. After eating my Goo and Garden of Life bar, I felt a little better and had the energy for a very challenging and rocky downhill section to mile 20. It took 100% concentration to not trip on all the rocks. I almost tripped numerous times, and the one time I did let my mind drift, I ate it, landed on my knee and rolled into a bush. Nothing too serious, brushed myself off, and kept running.
Miles 20-23 were a steep steep fireroad, and so I walked most of it. Lorraine who was faster than me on the uphills, caught up to me and we chatted. I was so amazed on that course that day because everyone I spoke to was the most incredible athlete. Lorraine had done over 70 ultramarathons and had qualified for Boston like 20 times in a row. This is one reason I like doing hard races, because I get to meet amazing athletes who motivate me to accomplish more than what I’m doing.
So Lorraine and I ran together for a while, swapping stories, laughing, enjoying this climb. After another rest station where I should have been eating more, I grinded out a long flat fireroad through the valley from miles 24-27.5. This fireroad seemed to go on forever and forever. I tuned into my metronome shifted into a ChiRunning 1st gear and found my focuses again. Thats the beauty of learning ChiRunning–even when you are tired, you can use your form to keep propelling yourself along.
At the last rest station, I ate one of Sandy’s peanut butter and jelly sandwiches and nibbled on some Pringles. And was relieved to hear that there were only 5.5 miles to go.
A little delirious, I forgot to fill the water bottles on my fuel belt. So was thirsty for the last section. After a two mile climb, the rest of the course was downhill. It was very rocky so I had to completely concentrate, but for me, like Steve and Sandy, it was the most enjoyable part of the course. Especially with this fantastic scenic view of Big Bear Lake.
I came up to the finish line to have Steve and Sindy (you’ll have to hear her story from her) cheering me on across the finish line.
I was passed by a runner the last 50 yards. I simply did not have the energy to race him. Afterwords, he said his race was slow because he had done a 100 mile bike race the day before!!!!! Yikes.
Other than him, I had passed many runners from mile 8 onwards, about 10-15 runners. And no runner had passed me other than my guardian angel Lorraine. So I run according to my plan of taking the first 8 miles easy, then running hard the remainder. That just was not enough to stay up with uber runner Steve that day.
My time: 7 hours 9 minutes. Steve came in 19 minutes ahead of me. So he had an awesome run. I am so proud of him.
About an hour after I came in, Sandy ran to the finish line smiling with tears in her eyes.
Sindy ran a courageous 21 miles but was unable to finish this day. I’ll let her tell her story. But all I want to say is that there is no failure in attempting to do anything as difficult as an ultramarathon, marathon, or half marathon. Less than 1% of the American public ever complete a marathon. So to train for an ultramarathon and run most of a very very difficult course up in the mountains earns my deepest deepest respect and admiration.
Some reflections…
Race Mindset: Not tough enough for me. I spent too much time running with Sandy trying to help her along when she didn’t need my help. I needed to let her run her own race. She was well prepared from my training program, and needed to let her go once the race started.
Also I spent too much time walking hills. Now if you are a first time marathoner or ultramarathoner, you should walk hills. But I had the fitness and the skills from ChiRunning to run many that day that I walked. Read Steve’s race report on how he ran most of the hills that I walked.
In addition, I cannot ever ever give Steve a head start. He is too good a runner to be caught from behind. Lesson learned for Baldy.
A bigger issue for me is to get more courage on race day, a competitive gear, to be able to run hard even when tired. I still need to get tougher. This is something I can work on during my training runs during the week. In fact, this last Tuesday night, I pushed myself hard up three tough PV hills and passed my training partner Matt despite my whole body being fatigued from the ultramarathon. I will need this ability to laser focus on my form even when tired for Baldy. I have the skills from ChiRunning. I have the breathing practice. I just need the mental toughness.
My ChiRunning was essential for finishing this race. I had a lot of speed on the down hills. Using my metronome and taking short strides was essential for keeping my momentum even when I bonked from lack of race day nutrition. I had no pain during the run from any part of my body, fatigue, yes, but no pain. I felt great after the run, walking around like normal. Thats the real benefit of ChiRunning: you can run a 33 mile ultramarathon in the mountains with no injuries, and no pain. As a competitor, I have to keep this in mind sometimes, what a miracle this running system is.
Overall, this was a fantastic weekend for me. I got to spend time with three people I really love. I met new friends. And I helped others finish the race by signing up Steve, and coaching Sandy and Sindy.
The course was beautiful. We saw mountains, valleys, meadows, songbirds, Big Bear Lake, with clean air, and friendly volunteers at every rest station that would even fill our water bottles. We want to think Pam and Gary Kalina for putting this race on for the 11th year in a row. Put your application in early for next year because it fills quickly.
Courage is the first of human qualities, because it is the quality which guarantees all others.
Winston Churchill
Steve, Sandy, and Sindy are such amazing examples of courage to attempt a race as difficult as this one. All three were not afraid to fail. That’s the meaning of courage for me. They trust themselves, their coaches, ChiRunning, Yoga, and God. They know in their hearts that by just coming to the starting line of a hard race is a success.
I can’t wait to go running with them again. They are wonderful inspirational people that I’m lucky enough in this life to get to run with.
God Bless you,
Gary
The Beach Runners Ultra Team- Gary, Sindy, Steve, and Sandy
Sandy’s Ultra Marathon Race Report
Sandy enthusiastically tackles largest hill on 33 mile course
I started with Beach Runners last winter and I have been having the time of my life ever since. I’ll start by giving a brief history on my running. Like many other runners, I started running as a way to cope with life’s many challenges. I considered myself to be a walker and had no aspirations to run. It took a major heartbreak 3 years ago to get this lifetime walker to get out and run.
I started running on a treadmill and was only able to last 5 minutes before I had to stop and take a break. Mind you, I wasn’t even running very fast. Slowly, I progressed to 10 minutes, then 15 minutes and I was super stoked when I got up to 30 minutes. I know. I’m easily excited.
Fast forward. You may have already figured out that I am not a natural runner. With that said, instead of training for a 10k, I decided to go for the half marathon instead. I was training on my own using a training plan off the internet. I got up to 8 miles and found that my knees were way too sore and there was no way I was going to run the half marathon without some help.
I remembered reading about the Beach Runners and Chi-Running. The idea of running injury free seemed too good to be true. By this time, I had fallen in love with running and its many benefits, so I emailed Steve and here I am today. I started running with the group in the winter 2006 season and was running pain free within weeks. I read Danny Dreyer’s book religiously and practiced my form constantly. I was even focusing on my posture at work. I didn’t care that I looked like a dork leaning up against the copy machine, while waiting for my job to finish.
Long story short, I have finished two half marathons, a marathon and now my first ultra marathon. I can’t believe that this has all happened within 7 months of starting to train with the Beach Runners.
I felt a bit lost after the Catalina Marathon. I no longer had a race to train for. I’m not quite sure when I decided to do the Ultra Marathon, but next thing I know; Gary, Sindy and I were training again. I logged in many a miles with and without my training partners in the PV hills. The training I got from Gary when we did run together was priceless. I also took Gary’s Power Yoga class every chance I got. He truly did wonders for my mental preparation for this race.
I won’t go into too much detail about the ultra marathon course. Steve described it well in his race report. It was a lot tougher than I had imagined. Many parts of the course were rocky and super technical. Our PV trail runs were great training for this course. I trained hard and I was ready to accept whatever came my way.
I knew going into this race that it was going to be a mental run for me. There was a point on the course where I focused on just putting one foot in front of the other. Miles 21 to 25 were the toughest miles for me. That part of the course almost brought me to tears. I began to debate whether I wanted to continue the race.
I ate every half hour. I sipped on Cytomax and water every 10-15 minutes. I also made sure to grab a few bites at every aid station, even if I didn’t feel all that hungry. The elevation was a concern for me. Luckily, I had no serious reaction to the elevation. I did have some blurred vision at about mile 15. I made sure to hydrate as much as possible at the next aid station and my vision seemed to go back to normal.
I have found that my ability to body sense helped me to run a really fun and safe race. This is definitely one of my favorite aspects of Chi-Running. I ran with several things going on in my head at all times. I focused on having soft feet, relaxed legs, picking up my feet, not pulling and running with my heart out. I also focused on keeping my knees together while running, which helps me to keep my knees down. Thanks Gary for this invaluable tip.
I had a little tinge of pain in my right knee, but I kept my focus on picking up my feet. I have a strong tendency to power run once I get warmed up. I am happy to say that I finished the race strong and with no pain whatsoever. I ran the last 3 miles of downhill with a smile on my face. Chi-Running is the only reason that I was able to run the last three miles of a 33 mile course.
Thanks for letting me share my experience. This has been a spiritual journey for me in so many ways. Little did I know that joining the beach runners would change my life forever? I am thankful for Gary, Steve and all the Beach Runners. I have yet to run with someone in the group that did not have a smile on their face and an enthusiasm for a sport that has turned into an activity that I hope to be doing for the rest of my life.
Truly grateful beach runner,
Sandy
Sandy comes up on finish line filled with Joy
George White’s Buffalo Run Report
Why is the Catalina Half marathon called the ultimate trail run?
I don’t know why other people call it that – but I do know that it was the hardest 13 miles I’ve ever run. I’m tired, I’m sore, and I’m happy. It was a great run. I honestly don’t know why I signed on for this. I really wasn’t looking to do another marathon any time soon, but I wanted to keep training with the Beach Runners. And I’ve already run the Pacific Shoreline Half twice – PR’d there in 2004 at 1:49. So I guess I was looking for a new challenge – and I sure found it.
I had to get up way early – 5 am. We had to get on the boat before 6:00 am to catch the 6:15 am boat. We arrived at Avalon about 7:30 – me, Steve, Gary, Jim, and one of Steve’s private coaching clients, Mark Kirsh. Mark is just too much. He’s been running a marathon a month. He just ran I think it was #11 last Sunday – the ING Miami marathon. He qualified for Boston – and he’s running that in March or so.
Anyway – I had all of the usual pre-race energy – I got my packet, my number, pinned it on my Beach Runner’s technical shirt. We got in line – it was such a small field – I’m like Gary – I really like these smaller races.
Immediately – Steve and Gary take off like jack rabbits on crystal meth. Mark was pretty much keeping up with them. Jim was somewhere behind me. I started out doing 8:00 minute miles – and they were all out of sight after the first half mile. We saw a guy smoking a cigarette with his girlfriend before the race – I passed him at about the first ½ mile. We kept climbing and climbing. We rounded several more curves – again – more climbing. Then after the first mile marker – we had a slight downhill. I was doing 6:30’s at that point for a few hundred yards. Garmins are great, aren’t they?
Then we went uphill again – and I thought to myself – I can handle this. Then we got to the water stand and the trail started. It was steeper than the road. I thought – this should level out some time – then it got steeper. Right after the Mile 2 marker – I passed Mark – he had stopped and was taking a drink of water. Then – more climbing. And it got steeper – and I walked a little – maybe 20-30 yards. At this point – I was doing 12-13 minute miles. I love my Garmin. This was my first race with it.
Then I rounded another curve – and it seemed like around every curve – it got even steeper. So I made sure I had my lean, and that I was taking short steps, and I remembered the uppercuts. For about the next 3-4 miles – I was pretty much run-walking. When it got less steep – I ran. When I got to another steep portion – I walked. When I got to mile 5 – my total time was 1 hour, 5 minutes. Usually on a half marathon – I’m at or past mile 7 at the 1-hour mark. Then I got discouraged. I was thinking this is the slowest half marathon I’ve ever run – but the scenery was unbelieveably beautiful. Steep cliffs, deep blue or aquamarine, turquoise – so many versions of blue in the ocean.
On parts of these hills – 5 or 10 people in front of me and 5 or 10 people behind me were walking – so I knew it wasn’t just me. These were tough hills. Just like mile 19 in the San Diego marathon – everyone I was with walked.
I always thought of myself as a trail runner – I’ve done PV with Gary, I’ve done El Moro in Orange County several times – there’s a great 10-mile loop there – but nothing prepared me for this. I’ve never run 6 miles continuously up hill – and it kicked my butt. Then I also mixed in some of Danny’s sideways/sidestepping – and that seemed to help. Then I got to the top around mile 6 – and my legs felt like jello. I was so whooped – and I wasn’t even half way done. I was going to finish – you pretty much have to on this one – but it wasn’t going to be pretty. Then I had a little downhill – and I let myself go and that felt great. A woman passed these two guys – and they said something discouraging about taking downhills too fast. Those guys obviously don’t know much about Chi running. Then it started going uphill again – really steep – and I heard Mark behind me. He said “Hey Chief” and we walked that hill and ran some more. We probably ran together for a mile or two. Then I was on my own again. And I was tired, and sore and I wondered what I was doing here. And my shoulders were sore from all of the upper cuts.
I was hating this stupid race. Why do they even call it the Buffalo run when you don’t see any buffalo? And what’s up with a 16 or 18 minute mile? My 84-year old mother can walk faster than that. I was hating life at this point.
What was I thinking? Why in the !@#$%(*&^% did I decide to run this race anyway? Obviously – I wasn’t thinking or I wouldn’t be getting up at 5 am to get my legs beat with baseball bats and get my ass kicked and handed to me on a platter. I could be in bed, curled up with Michele instead of this torture.
Then it was getting hot – and I stopped for water and Gatorade at every aid station. I also had some of those Cliff blocks. Then it was not as steep and I pretty much ran every mile. I saw Steve and Gary – it was about mile 7.5 for me and 9.5 for them. They looked tired and didn’t say anything to me. Then I hit another aid station – and some more water, Gatorade, and cliff blocks – and I saw Mark on his way down. Then I had one steep part – then it leveled out – then I hit mile 9 and turned around – and it was all downhill after that. I hit the aid station again – got a handful of Cliff blocks – and kept running. At mile 10 – it was still pretty steep. I was running 9 to 9:30’s at this point – but it was really steep and it was rocky – and I was afraid of slipping on the rocks.
Then I hit the aid station right past Mile 10 – filled up on more water, Gatorade, and Cliff blocks. By this time I was getting some kind of sugar buzz and getting all liquored up from the Gatorade and Cliff blocks – and I was running behind 2 guys – we were doing 9 minute miles – which is pretty good. By this point the path was wide, flat, and no rocks. It was still steep – but I decided that I didn’t have to run behind these guys – I was a Chi Runner – and I leaned forward a little – and took off. Within a 20-30 yards – I was doing 7 minute miles – and passing everybody I could see. I flew by the guys I was running behind – and not only passed everyone I could see – I flew by them. I’ve kept up with Gary stride for stride on a PV run – not under race conditions – but I’ve kept up with him under training run conditions – and I’ve got some of his magic/mojo for running downhill.
I continued to pass people. I checked my Garmin – I was doing 6:13 to 6:30 minute miles – and loving it! I passed at least 10-15 people. I was going so fast – I almost missed one of the curves. I was within about 1 foot of going over the edge before I corrected myself. It was pure gravity pulling me down. I just let go – leaned forward – and let my stride kick out the back and let myself go ridiculously fast downhill. It was one of the best kicks I’ve ever had in a race or a training run. When I passed people – it wasn’t just passing them – I flew by them. It was so fun. Then after 2-3 miles of this exhilaration – we got to the road – and it was still slightly downhill but not as steep – and I kept passing people. I was doing 7:00 to 7:30 minute miles by this point – but I continued to pass people – and it was so fun. No one passed me while I from mile 9 on down. And I said to myself – I said self – no one passes the Great White going downhill. (The Great White was a nickname given to me a long time ago by some people I worked with).
Once we were back on the road – I only passed 3 or 4 people – and I couldn’t see anyone else to pass up – so I ran with this guy from South Africa for a while. Once I got to the last half mile – I saw a chunky guy to my right – and I said to myself – this guy is toast – I’m totally passing this guy up – and I did – I blew right by him. And I had about ¼ of a mile to go – and I saw this woman – and I said to myself that she was not finishing ahead of me – so I leaned forward a little more and blew right past her as well. Then I had about 200 yards to go – and I wanted to finish strong – so I kept up a strong pace –then I saw I Steve and Gary with their cameras filming me – so I totally had to make sure I had the proper form – the lean , the arms, etc. for a Beach Runner – and then I was done. And I was so glad to be done with this race.
Even though none of us made it to the podium (we did meet several people who did – such a small field) but I’ve got my own awards.
First of all – the Sandbagger Award – is a tie – going to both Gary and Steve. Before the race – both of those two were whining about how little they had trained, how out of shape they were, yada, yada, yada. Gary was in Thailand and Cambodia for a month – Steve had the herniated disc – by the way these guys were carrying on on the boat ride over – you thought these guys couldn’t even make it to the finish. Steve even said he was just really going to take it easy. We started out – Gary was filming the start and it took him a while to catch up with us – but we started doing 8:00 minute and 7:30 minute miles. They took off pretty fast. After the first ½ mile – I totally lost them. Gary ended up finishing at something like 1:56 – 6th in his age group – Steve was around 2:03 and he made it 12th in our age group. Both of those guys smoked me by 20-30 minutes. So much for taking it easy and being so out of shape.
Mark Kirsh gets the “I can’t believe he’s here” award. After my last marathon – I spent 2 weeks sleeping in and stuffing myself in Italy. He ran the Miami marathon the week before the Buffalo run. And it wasn’t a flat race – it was pretty darned steep. I can’t imagine running this race a week after a marathon.
Jim gets the Most Improved Award. Jim is doing remarkably better on hills since the last time I ran hills with him in Palos Verdes. Steve, Gary and I were discussing how much progress he’s made since last summer. Way to go, Jim.
Jim also gets another award – the Babe Magnet award. Just looking at Jim – Babe magnet isn’t exactly the first thing that pops to your mind. Jim’s a decent enough looking guy – but not really what I would consider a Babe Magnet. Then he puts on the Uncle Sam hat. I always wondered why he wore that hat. It’s not really aerodynamic. And it doesn’t really shade his face much – but it sure does get a lot of attention from the ladies! He had several pictures taken with babes – young, older, and everything in between – and sometimes several women. Congratulations – Babe Magnet.
And that concludes my race report. Will I run this next year?? I don’t know. If I could only do some more hill work………….
Beach Runner and SoCalRunning Member and “Good ol Boy Yoga Teacher”,
George White
Gary’s Buffalo Run Race Report
Beach Runners Gary (with bloodied knee), Mark, Uncle Sam (Jim), Steve, and George
“i have come to treasure that part of myself a lot, that part of me never, ever gave up. regardless of how intense the pain. that is the part of me that will get me through the Bardo. i trust in this and continue to cultivate this part of me. racing helps me stay in tune with this priceless part of me” Steve Ilg
My Buffalo Run Race Report, February 12th, 2007. Catalina Island, California.
My initial goal was to just finish the race. Considering my running shape was not good. Mainly because I had spent a long vacation in Thailand/Cambodia and did limited running while I was over there.
How limited?
My longest run was about five miles. I saw more bars than long runs.
However my yoga routine was consistent…3 times a week and sometimes more. During my yoga routine I was working my core/abs hard and working on both body and inner strength. So I was getting stronger. Always pushing some kind of limit.
So I had no idea how I would do on the Buffalo run, which I figuered would be quite hilly and difficult. The Buffalo run is a half marathon, with over 1500 feet of elevation gain. And on trails. Hard. Difficult. Scenic. Not too many runners. My kind of race.
To my advantage I had somewhat of a base after doing a lot of trail running in November/December culminating in doing my first ultramarathon on December 23rd.
After an early boat ride over there, Steve, and Beach Runners Mark, George, and Uncle Sam (Jim) arrived in Avalon. While we were all expecting rain, the weather could not have been any better…warm, slightly cloudy, and crystal clear.
In other words, ideal running conditions.
After a quick breakfast, the race preparation was on. Long sleeves and jackets got quickly stashed away in backpacks as there was no rain in sight and the weather was warm.
The total number of participants was limited…maybe 300-400 tops if even that. I’ve done the alternative…Los Angeles Marathon with 23,000 runners. And I much more prefer the smaller races. Its easier to meet people, the course is not crowded, you have space to pass people. There’s many benefits.
The gun fired and we were off. Typical of my race I dropped a water bottle from my fuel belt within 100 yards of the start. Fell behind Steve but then caught up to him.
My goal for the first eight miles was simple…keep up with Steve Mackel. After running with him twice on the Mt. Baldy race, I know he kicks serious ass uphill. The fact is I am not that fast uphill. I am steady, I am efficient, but not fast.
Steve is fast uphill. I’d let him do the pacing. Even though he is recovering from a serious injury, he has been running well the last month so I figuered he’d have some juice.
Within the first few hundred yards of the we lost the rest of our boys. It was a hill right off the bat, steady climbing, like we do in Palos Verdes. And I love hills. Then we got on the trails.
And we kept going up and up and up.
We’d turn one corner and see another set of switchbacks up a hill. In all, the first six miles were uphill. Both Steve and I, as accomplished hill runners, found a pace we were comfortable with, and just settled in.
Within miles we were passing runners who started out too fast. Our form was great, moving to the metronome, arms swinging, taking short strides. The key on the uphills as a chirunner is to run efficiently. Basically the goal is to not run with your leg muscles but rather with your core and upper body, relaxing your whole lower body. That way once you get to the top, you’re fresh and then can start passing exhausted runners.
Steve got ahead of me between miles 5 and 6 but not far, maybe 30 yards, as I was working my ass off to keep him within striking distance. At this point, I could feel my lack of training the last month but I just began breathing heavier and heavier flooding my muscles with oxygen. If nothing else using yogic breaths, I can breathe heavier than my fellow runner, a major advantage early in the race.
At the top of the hill (6 miles in!!!), a downhill section finally began. My initial thinking was to stay with Steve the whole race. Cross the finish line together camaraderie kind of thing. First race of the season, no rush, no aspirations.
But right off the bat downhill, I began flying. I surprise myself everytime during trail races how fast I am downhill. I just love running downhill. Its easy and fast for me. Steve watching my speed tells me “go for it. don’ wait for me”.
Being polite I say “No. I’m running with you”. But then he tells me, “Go for it, you’ll get a great time.”
So I take off. Flying by people on the downhill sections. I’m like Jonathan Livingston Seagull. Like Michael Jordan draining 3’s on Portland. Like Sarah Hughes on ice. Pure joy in movement.
The uphills start again and just as I was thinking how fast I was going, God reminds me to concentrate and I slip and land on my hands and knees.
Cutting up my knees on sharp small rocks.
I look at my knees after running for another 30 yards and blood is pouring out of my left knee all the way down to my socks. Not good. I need to stop and take care of this.
Luckily enough a rest station was close, I ask for a first aid kit, and quickly put gauze pads on the wound and tape it up. Steve passes me.
The hills begin again. I see my pacer, Steve in sight, maybe 50 yards ahead of me. So I buckle down, breathe hard, and dig deep to catch up to him. Which I do at about mile eight.
We hit the turnaround point, run together for a bit commenting how hard and beautiful the running has been up to this point. Then the big downhill begins. My dream come true…5 miles of downhill running to finish the race.
Using the methods of ChiRunning, I can run dangerously fast down hills, letting gravity pull me down. I run sub 6 minute miles downhill. Nobody passes me. I passed over 12 runners on Saturday.
The last mile was downhill on asphalt, and I have to admit, I was tired from undertraining this season. I could not catch the last two runners in my sight. And I ran with everything I had in me for the last mile. Fast.
I crossed the finish line, feeling proud that I did not wuss out on the run. I ran like a warrior. With pride, with honor, with everything I had in me, with the desire to pass others, and unwielding in letting others pass me.
Yet complimenting everyone I could on their racing, especially those I was passing.
My time: 1 hour 57 minutes. Age place finish: 6th. Anytime you finish in the top ten of your age group is a fantastic finish. Certainly would have had higher if I hadn’t taken the spill, dropped water bottles, took pictures, and dropped my camera.
I am so stoked with this finish for the first race of the season. So stoked. It motivates me to train hard the next month for Catalina, so I can run hard there also. I’m shooting for a top three finish for my age group in the American Trial Championship now.
So all the boys had fantastic finishes also. Steve, struggling with the downhills, finished just a few minutes behind me (2:03).
A heroic performance considering his comeback from injury.
Be sure to compliment Steve on his comeback race. Mark came in strong. George came in smiling and said something we all agreed with, “This was the best course I’ve ever run!” Views of the Pacific, wilderness, and harbors. Five miles of downhill to finish the race. As a ChiRunner he was passing many runners on the downhill section.
And Uncle Sam came in with his typical smiling good spirits. Everyone ran hard. Noone gave up despite the the difficulty of the course.
I’m so proud and honored to be running with ANYONE that chooses to do a hard race…the difficulty is what makes you grow.
But Steve and I are most proud of a Beach Runner named Ronnie. We saw her in line to catch the boat. She has only run a few times with the group on Saturdays. Loving to do the trails in Palos Verdes so much she parks at the Golf Course to ensure she spends more time on the trails. So Ronnie finishes last on the Half Marathon. Last. And she was proud of that finish!!! Steve and I were too. Why?
Because she found the courage to CHOOSE to do a difficult race and found the determination and grit to finish it.
So runners, as this year starts, and you’re making your running goals and planning your races, choose to do a HARD RACE. Quit taking the easy route. Face your fears and do something you’re scared of. Because when you face these fears, and am struggling, breathing hard, and find some strength in your breathing, your faith, your training, your yoga, your teammates, your chirunning, your determination, your faith, your faith, your faith… you will find
The real you. A king. A queen. A warrior.
The Catalina full marathon is in four weeks. I can’t wait. Come join us.
Gary
How to do a Long Run with Style
Well I’m back from my Cambodia/Thailand trip. I could write a whole book on what I experienced over there, but I will share these memories more in conversation. Its good to be back and running with this exceptional running community.
I look forward to teaching this group yoga which I practiced diligently on my trip.
My running practice however, slipped up a little bit. I needed a break after running an ultramarathon in December. My goal is to just keep up with uber athlete Steve Mackel on Saturday. My technique is still good, just lost a little cardio with all the fun I was having in Thailand.
So overall, I had a great year last year. I ran three marathons and an ultramarathon. I didn’t accomplish my time goals but those are becoming more and more irrelevant for me. I also got certified as a yoga instructor so easily did over 300 hours of yoga last year. That’s why I am so flexible. Its just a matter of doing the work. You all could accomplish things like this also. Have patience and try to do a little more every week than the week before and you’ll get there.
So these are some important lessons I’ve learned from training for 8 marathons and an ultramarathon.
Gary’s Top Ten Tips for Doing a Long Run
1. Drink Water and Electrolytes. Easiest way to do this is to set your watch to beep every ten minutes and when it does, just have a sip of water. Another option is to have a small drink, certainly not a whole glass of water, every mile. Either way would work. the key is not to drink constantly and to not drink too much which will make you feel water blogged. You need to use electrolytes. Electrolytes are minerals which help transport electrical signals through your muscles. Without using electrolytes, your muscles can bonk, making you feel exhausted later in the run. I like to use Ultima powder which you can find at whole foods. Gatorade has some electrolytes but also a bunch of corn syrup and enough artificial preservatives for a fifty year shelf life.
2. Be sure to breathe deeply. The best way to do this is to inhale to the count of four and exhale to the count of four. Try your best. Another thing I do is to count breaths up to 50 or 100, something to keep your mind busy on those long lonely stretches. Oxygen and water are the most important nutrients on your run.
3. Eat every hour. You have a few options here. Some people like gels but I find them a little too yucky yucky syrupy. I like to use cliff bars and powerbars. The food is solid and burns more slowly giving less of a spike that you get from the gels. So on a long long run I will take two cliff bars, and each hour eat about a half/quarter of the bar. You need to eat for fuel. You need to eat for fuel. You need to eat for fuel.
4. Relax. Constantly scan your body for any areas of tension. Sometimes my shoulders get tight for example. So I am working on relaxing my shoulders during the whole run, just repeating the mantra “relax, relax, relax” will do wonders, just try it. You will do better when you are relaxed. In fact to go faster, you don’t need to try harder, just relax.
5. Start off slow and run slow until your turnaround point. I know, Steve and I repeat this over and over and over again. But I cannot stress enough how important this on your long training runs. Running slow will allow your body to transition to fat burning about an hour or so into your run. Once you are burning all those Pringles and pizza away, you can run an ultramarathon or longer. But most runners start out to fast and consequently are operating off the sugars in their system which burn out quickly and consequently you bonk and are stumbling along like a junkie looking for their next “gel/sugar” hit. Once you get to the turnaround point then increase your lean, for a slightly faster run back in.
6. Use body glide or vaseline on any area that rubs. For me that means, all around my groin area, between my legs, between my butt cheeks, my nipples, and underarms. I’ve experienced the alternative far too many times and it is painful.
7. Have a conversation with someone you don’t normally talk to. Always a fun goal for me. This will help hours of your run fly by. I have had some of the best conversations of my life on long runs.
8. Say “good morning” to all you pass. This sends positive energy out to the universe and what we send out we get back a hundredfold.
9. Its okay to walk. Remember it is a training run. So if you feel any pain or real discomfort, slow down, walk for a little bit, then start running again. I have seen too many runners in three seasons of coaching try to run through pain which has only aggravated or created injuries. When you feel pain, it is your body sending a VERY IMPORTANT MESSAGE to you, so listen to it, slow down, and figure out what’s going on. This is a training run, so the goal is to stay healthy for the marathon. So if need be screw your “time goal”, “pace” or whatever notion you had in your head of what you were going to do that day and LISTEN TO YOUR BODY.
10. Practice some spirituality out there. Some simple things I do for this include:
Look at birds.
Pray to God.
Thank my ancestors for sacrificing so much for me to do this.
Think of heros that had a lot of strength like Gandhi and Martin Luther King.
Just feel grateful
Hopefully these tips will help you on your long runs this weekend. I look forward do running with all of you.
Namaste,
Gary
Founder – Coach Steve
Running Shoe Store of the Month – Jan/Feb 2017
Follow Coach Steve
