We used video analysis to analyze our form opening the doors for our own growth and learning how to properly diagnose and help other runners.  Short runs in the morning and during the day helped give us instant feedback on what to look for, how to address, and ultimately fix many common running mistakes and possible injuries.  The whole practice of Chi Running, Chi Walking, and Chi Living is such a wonderful, expansive and holistic approach to movement and life that I feel compelled to get it in front of as many people as possible.  I strongly feel the practice can help many to run and walk with less effort, more efficiently and with fewer injuries.

I’m quite looking forward to holding workshops throughout Maine and New England in the near future and helping others run safer and happier.  Please stay tuned for a list of workshops, and free clinics found both here and on Chi Running.com.

For more information in the meantime feel free to contact me here with questions.

In the morning after picking up our packets and having a fabulous breakfast Jamie and I trotted down to the starting area about a mile away.  We warmed up some more with a few strides, chatted with some folks around us and before we knew it the gun was going off.  I settled in with a group of some fast runners but hung back realizing they were in for a fast day.  Tim Tunney (friends with Jamie) and I ended up running side-by-side for quite a bit of the way.  He was definitely a better runner than me and had been training well in the area.  I however decided it would be fun to hang on to him as long as I could and see what happens.

Tim would cruise up the hills like they were pancake flat, while I strode the downhills both of us taking turns in front.  It became apparent however at mile 8 that Tim would be able to not only maintain his pace, but pick it up.  He dropped me at around 9 miles and I struggled to keep him in sight for as long as possible.

The gorgeous course meandered through a few pretty neighborhoods before hitting the flat homestretch with me gasping and panting to the finish.  Another wonderful race with whoopie pies for prizes, and a great segue to Boston in April.

Results here

I started out fast hoping to get in good position and avoid too much passing or being passed.  Immediately on the first gradual incline I realized just how fatigued I felt and how challenging the slight incline seemed.  In second, already way behind Jim Johnson I settled in to a groove and tried to relax.  At one point going up the first real hill I saw Jim look back, which surprised me and gave a bit of a mental boost that he might be feeling something, and possibly worried about the pack.  Boy was I wrong.

Around the Boundary Trail and up the baby hills on the back side I succumbed to the exhaustion and hiked everything steep.  I heard a small group of people behind me and knew I was there’s for the taking.  It was time to hold on as long as I could.  Down the super-fun South Ridge Trail and Jim was there again snapping pictures.  I thought I was going to slide right in to him and worked to keep my composure, but I think that’s where I took a digger.

On up the Switchback Trail and that was it.  Scott and Ian were right on my tail and cruised by me like I was sittin’ on a log crawdad fishin’.  I was super impressed, but not surprised by Ian with the amount of hard mileage he’s been putting in in prep for his next 100 mile venture and the time-on-snowshoes and hills, he’s killing it.  Scott is just a bad ass as well and they both definitely made it look effortless.  As I crawled my way to the top I forced myself to stay positive and keep my composure.  At this point I was so happy that these two looked so strong and in a sort of uncomfortable bliss whilst sucking wind and taking in the smells and feelings of being outdoors at the Brad.  It’s such a fun place to be knowing you’re giving it everything you have and nothing else really matters.  It’s when you’ve given up on that uphill climb and you get passed that you feel bad, because you’ll never know what might’ve been, or what you might have been able to do.  I think I had a momentary zen-of-reflection at the top of the Brad enjoying the view and taking it all in.  Then back to business…

Tote Road and maybe a hundred yards behind Scott and I pushed with intention.  At one point when deciding whether to pass him or not I was grunting, snorting and coughing so much Scott later said he wondered just how many people were behind him.  Then the trail turned, damn.  I always forget that we have to go back up the mountain before heading down again.  Huff, puff, snort, wheeze, burn, and there’s Scott coming on strong behind me, the silent-deadly avenger.  I pictured his face during his latest indoor rowing competition and it gave me a shudder.  I really wanted to walk but he definitely kept me slogging one foot in front of the other (thanks for the push Scott).  If I was able to hold on until the top and keep him behind me I might make it.  If he catches me, I’m done.

Just barely, another ten feet and he would have easily passed me, thankfully we didn’t go all the way to the summit.  Down Terrace now and I searched for Ian, for the next carrot, but he was long gone.  Putting it all out there meant draining the tank but the long straight away was a welcome sign and a happy cruise on home to the finish done, and done, whew!

Very happy to see all the TM’s and others out there today.  Val and Mindy did another incredible job timing and recording.  It was great to finally see Ryan back on his feet and Chris killing it and winning his age group.  A big shout out to all the runners in the really tough conditions, slogging it through to the end, and to the supporters, sponsors and Jim for taking great pictures.

Lessons learned – Don’t ever sacrifice a few hill workouts in the season to become too specific for a race, especially a road race.  I’m looking forward to getting back on the mountains and training for another hundred.  I was impressed to see Ian and Scott fly up the hills, and surprised at just how little I had on the inclines.  Jim Johnson, it turns out had issues of his own but managed to put almost six minutes between himself and second place Ian.  Impressive.

Results Here

Earlier in the week it became clear that a few of the people I normally chase down in race events were not going to make an appearance.  This definitely help nurture the competitive thought process and get the juices flowing.  It’s always about who shows up to these races.  With that in mind I wanted to win.  But did not really think it possible.

I rode up with Zak and his friend Ben who was running his first snowshoe race ever, and briefly met up with Chris to loan him my older snowshoes and wish him luck on his first snowshoe race as well.  I hit a quick out-and-back on the road to warm up, attached the snowshoes and warmed up a bit with them as well.  The conditions were great and the trail was absolutely bustling with people.  Ryan had a record turnout with 62 entries and quite a few people volunteering, cheering, and hanging out in the unseasonably warm weather.

Looking around at the start I searched for some recognizable faces, as well as people I didn’t recognize, sizing them up as best I could.  With Ryan coming back strong this winter, Jamie hitting some high mileage, Scott looking strong, and a half-dozen other people with game faces on I could feel the adrenaline surging down to my toes.  Ryan gave his usual funny and informative speech, and we were off!

My plan was to settle in behind whoever wanted to race from the blocks.  That person ended up being Alan.  Tucking in behind him for a few hundred yards I realized I’d have to make a move quick and try to run out the field (a strategy Ryan had explained last year that works really well).  Now in the lead I was nervous once again.  The pace seemed slower than I wanted but was barely manageable with the tight twists and turns of the Lanzo Trail, not to mention my already red-lined heart-rate and exhaustive breathing.  This is a place I’ve never been in during a race.  Lead person, target on my back, pressure.  I began to pray.

“Pump your arms on the uphill Jeremy, kick your feet out, relax your breathing, don’t look back, hold on.  Please, just hold on and don’t blow it.  Who’s coming?  Ryan, Scott, Jamie.  They’re all right there.  Getting closer?  Damn switchbacks, can’t tell where the hell I am.  Lean in to the corners, move your feet, positive thinking, you’ve got this.  Why are you breathing so hard?  Don’t swallow your tongue, why is it in the way then?  Impeding my breathing.  Damn is he getting closer?  Watch beeps.  !@#%@$^ only one mile?”

Finally to the Link Trail and some striding to help put some distance between me and Scott.  Of course Scott has real long legs and can cover a lot of ground when he wants to.  With a few glimpses of him in my rear view it was all about holding on and hoping I could maintain until the end.  Luckily there were more possibilities to throw in some speed, but I that gave Scott the opportunity to gain some ground, and Jamie wasn’t far behind.

The halfway point and the slobbering, sucking wind and snot-rockets reached a crescendo.  The rest of the race was a blur with a few normally minor inclines, which today felt like mountains, an ice bridge which cracked on impact, and a strap which repeatedly got under my cleat allowing my foot to slide around every corner.  Then the final quarter-mile, a lovely downhill, and a beautiful straight-away to the smiling and friendly faces of the finish.

I thought I was going to pass out at the end and collapse to my knees but wanted to make sure I cheered on Scott, Jamie and the rest of the crew flying through the finish.  Another wonderful race put on by the Trail Monsters and wonderful people supporting.  It was a great day all around as many other people had great races too.  Scott, who’s only run a few times this year, crushed it.  Jamie made amazing strides from previous years.  Zak definitely found his groove.  Chris ran a solid race, very impressive for his first ever.  Ryan played it smart and stopped before his injury progressed (but he’ll be back strong).  Chuck, Alan, David, Danielle, Kate, Chandra, Zak’s friend Ben and all the TM’s raced so well.  It’s always impressive and uplifting to be around so many inspiring people.

Results Here

A big thanks to Ryan and all the supporters, crew, and volunteers as well as Maine Running Photos for the pics!

Make the commitment in yourself now, and reap the benefits as the year progresses.  Contact Run Efficient for a free consultation and take the next steps in your outlook, health, and fitness.

In October of 2010 I purchased my first trail shoes from the UK-born company.  Aptly named the Mudroc 290 for their versatility in anything from mud to rocks, and with a weight of 290 grams.  I instantly noticed a lighter, more comfortable, and closer-to-the-ground feel.  My feet were warm in the shoes and I realized right away that they would be my go-to footwear for most winter jaunts.

The shoe is designed with a performance last, which means it’s a snug fit for ultimate responsiveness.  Because of this, when I switched from normal lightweight and medium-weight socks to Injinji socks (which add volume to the forefoot) they were a bit small in the toe box for any runs over a marathon, and in temperatures above 75 degrees.  Tighter toes equalled more chaffing and occasionally blisters.

The grip on the sole and lug pattern is fantastic for typical New England terrain, which consists of basically everything from sand to grass, rocks to mud, roots, ice, snow and pavement.  The shoe is very rugged with extra protection around the toe box for the occasional toe smash and crashing through crusty snow layers.  I was easily able to install ice-screws for winter running and suffered no detrimental effect when removing the screws in the Spring.

With a 6mm differential they are a good step on the path from traditionally cushioned shoes toward the minimal world.  After over a thousand miles of running on my first pair I still use them for hiking, and yard work, and besides the smell, they’re still comfortable.  Of the 7 Inov-8 shoes I own they are my favorite for all terrain, general use.  I wore them for short half hour runs to a 32 hour run during a 100 miler.

More specs can be obtained from the Inov-8 website but here’s a little breakdown:

(my foot type is narrow with a high arch)

• Fit = Medium – I had to tighten the laces for a snug fit around the ankle, and keep them loose in the toe box - tight with Injinji’s

• Grip = Excellent – on all terrains

• Weight = 290 grams – Great for all-terrain and trainer use

• Breathability = Okay – due to a lot of necessary protective material, but great for colder use

• Durability = Excellent – minor pealing of the toe box rubber on the sides after 5 or 6 hundred miles – soles remain intact

• Water Evacuation = Very slow – once they get wet they stay wet and heavy

• Longevity = Excellent – first pair over a thousand miles, second pair almost 700 with little wear

Overall EFFICIENCY on a five scale = 4.5

Are you looking forward to getting out this winter and running through deep snow, slippery conditions, howling wind, and frigid temperatures?  If it sounds exciting, yet daunting preparedness is the key to safety, enjoyment, and a quality workout during less-than-ideal conditions.

Here are a few basic things to keep in mind before you head out the door.

• RECON to get the most up-to-date conditions and weather report from local sources and friends who’ve been out recently.  Conditions change extremely fast and being in-the-know is the first step to a successful outing.

• DRESS in layers with quality fabrics.  Your first layer should be next-to-skin to help spread moisture away from high perspiration areas for optimal drying.  Wear a warmer layer with some wind and water-resistance, but not fully waterproof.  Your body can’t turn moisture back to water vapor fast enough to get through the membrane of the shell, and when you stop, you’ll freeze.  Remember to bring versatile gloves (mitten-gloves) and a hat even if you have to carry them after you warm-up.

• SAFETY first!  If you plan on being far away from a heat source (your car, a house, etc.) plan on some basics if you get injured.  Even three miles away from your car can mean an hour walk in the winter if you sprain an ankle.  Carrying a small pack with hand-warmers, a light insulating jacket or emergency blanket, and a food source to keep you warm from the inside, as well as a cell phone, are great pieces of insurance should you need them.  Tell someone where you’re going and when you’ll be back.  Bring a headlamp if you’re even close to sunset.

• HYDRATION is just as important in the winter as it is in the Summer.  A handheld water bottle works fine for short jaunts above freezing, but a hydration bladder in a pack tends to stay warmer longer as it’s closer to your body.  There are many options out there to keep both the hose and the nozzle from freezing and tucking it in to your shirt and sipping often works well.

• VERTICAL running is much more enjoyable than horizontal on your but on an unseen ice-patch howling in agony.  Putting screws in your shoes when conditions get sketchy is a great way to stay upright as long as possible.  Icespike.net sells machined screws that easily fit in the lugs of your running shoes and can be taken out with minimal impact to the soles.  You can also purchase tiny screws at hardware stores as long as they have some concavity for better grip.  Make sure you maintain the screws and evenly space them out, as they can alter your gait if installed incorrectly, or if they fall out on a run.  They work best when there is at least some “give” to snow and the screws can gain purchase.  In crunchy snow they work great, whereas skittering across a frozen lake is not optimal.

• SNOWSHOES are a fun alternative when the snow gets deep, and a higher intensity workout as well.  If you can walk, you can snowshoe, and many manufacturers offer running snowshoes for lighter more efficient travel.  Dion Snowshoes have interchangeable cleats, and bindings for diverse conditions, and offer excellent customer service.  The minimal weight added with snowshoes greatly outweighs post-holing and cutting up your shins on crunchy snow layers!

With a little preparation running outside in the winter can be safe, rewarding, and keep that primal fire alive inside!  For more information, details, and hands on instruction to winter safety drop me a line!

The Stone Cat 50 and marathon in Ipswich, MA are beautiful races presented by Gil’s Athletic Club.  For the past 5 years or so I’ve been interested in this race but failed to sign up quick enough.  Last year I had the opportunity to pace Zak through his fantastic 50 finish.  Getting a preview of the course definitely solidified the desire to experience these trails again, for a little longer.

There were five weeks after the Maine Marathon to get acclimated with technical trail running again after running mostly smooth trails and roads all Summer.  With the Vermont 100 70% dirt/paved roads I spent the five weeks after the Peaks 100 focusing solely on roads smoother surfaced trails.  For two months after the VT100 it was all roads and speed, no hills, in preparation for the marathon.

I thought this set me up real nice for Stone Cat and set a plan in place to ramp the mileage back up and hit some hills.  However my body was just tired, and I was okay with it.  Most attempts at a long run simply ended short and my average weekly mileage was about 35.  I would say I took great comfort in not “pushing” myself for Stone Cat and just looking forward to going out and having fun.  So the training became moot, and I rested and recovered whenever my body told me to taking solace in the fact that enough had been done this year to get me through it.

THE RACE

We started at 6:30, a bit later than anticipated, in relatively chilly 34 degree weather, but with comfortably high humidity.  The Trail Monsters and friends were there in force with a bunch running and a healthy group supporting.  Ian, Nathan, George, Ann, Rick, Bob, Julia, Danielle, Jeff and Kevin were all running the marathon, with Joe running the 50 as well.  Alison, Francesca, Val, Mindy, David, and Ryan were crewing, cheering and cooking.

The first half mile was great catching up with Joe while moving steadily in the procession of headlamps.  My thought process was to stay between 110 and 120 minutes each lap and either have something in the end to push, or have a cushion to make it under 8 hours.  Part of me wanted to run 9 minute average throughout the race but I wasn’t real sure that was possible.  For some reason the trail technicality seemed a bit trickier than I anticipated and a few of the inclines felt tough.

Dave Roberts was on the course cheering for Julia and graciously grabbed my jacket, headlamp, and hat after 5 or six miles.  I didn’t bother stopping at the well-equipped aid stations and maintained a steady pace.  Needless to say I was surprised when a few 50 milers passed me like I was walking.  The first two were from Canada and it was their first 50.  The next guy was working on a PR and moved fluidly through the course.  The final gent was super nice and flew by me like I was taking a nap.  More than happy with my pace and plan I gave no chase and settled in to enjoy the morning.

We all definitely lucked-out with the conditions this year and were able to mostly keep our feet dry with very little water and mud on the course.  The first lap was over in around 1:51 and after a quick run through the aid station with Alison and the TM’s supporting it was back on the course.

The second lap consisted of staying in-the-groove, enjoying the gorgeous scenery and feeling the fun, rolling course.  Pretty bogs with vibrant green lichen, a small pond visible just through a grove of trees, splashes of color around every corner, and smiling spectators made for a wonderful run.  I was passed early on by a 50 miler and his pacer moving easily, and sounding fresh, but was still happy with my movement.  My cousin Jeff, running the marathon, caught up to me giving us some time to chat and enjoy the woods together.  He took off after a bit and cruised away with some healthy determination to finish strong.  He ended up getting 5th!

Lap two ended after about 1:50 with a total time of 3:41 or so and the start of lap three began with some stiffening legs.  At one point I noticed a few pebbles in my right shoe and focused on them.  They danced around between my toes and rotated positions from front to back of foot.  I briefly thought about removing them, but they didn’t seem to cause any harm, and were actually fun to visualize.  Rolling around in the cozy, warm New Balance MT110′s, like taking a spin in a kids rock tumbler.

Somewhere in the middle of the third lap I ran in to the guy who was working on his PR and unfortunately he was having pain issues with his entire legs.  I offered him a few S!Caps but he was just going to walk it in, and I think he ended up stopping after three.  More potatoes, a refill of water and another high-five with the Stone Cat mascot and lap three was done.  Not too sure but I think lap three ended after a total of 5:34, or somewhere around 1:52 for the lap.  I sucked down a shot of Yerba Mate’ and hit the trail to finish it off.

Lap four was tough, of course.  I was definitely feeling the mileage and not quite sure I’d get under 8 at this point.  My heart rate was way up and running every hill was no longer an option.  It was power hiking and working the flats as best I could, making up as much time on the downhill sections.

Luckily Dave had asked if I wanted a pacer and I graciously accepted his offer.  He said he’d catch-up, and after missing me at a few of the trail intersections we finally ran together.  He was fabulous, with high energy and a whooping call every time we came up on runners.  Somewhere along the way we passed a few of the people who’d bested me in the first lap.  Toward the end, with a mile or so left in the race, Dave and I both noticed a 50 miler a few hundred yards ahead of us.  It was go time.  We dropped the hammer and caught him with about a half mile to go.  I definitely feared collapsing at this point and felt a couple “warning” twinges in my legs reminding me to keep it safe.

The end finally came, and Dave and I cruised in to the field with whoops and hollers all around.  7:37:xx, about 2:03 for the lap.  It was a fabulous day with the sun finally out and a great course set by G.A.C.  I really appreciate Alison and Francesca’s help the Trail Monsters support, Dave’s companionship, and my cousins camaraderie.  It’s time to take a month off and let the body recuperate for next year.

Results here

I’m greatly looking forward to becoming a Chi Running Instructor and sharing this method with people to help them run with fewer injuries, increased speed, and more enjoyment.  Stay tuned!

Everything should be going in the direction you want to travel.  So your arms will help you most when moving forward, and not side to side or over-extending in front of your torso.  Keep your shoulders relaxed, arms loose and try not to bend at the waist.  With the exceptions of sprinting and running uphill, your hands shouldn’t pass behind your torso during the swing back, and your elbows shouldn’t come to the front of your torso during the forward swing.  Uphill running involves driving your arms high in the air by your head to aid in forward, and upward momentum.  During uphill running your arms are doing a lot of the work to drive your weight up the hill.

Let your hands be calm and unclenched.  The old adage is to pretend you’re holding on to a butterfly or a potato chip with your thumb and index finger, nice and loose.  Tight hips impede leg swing, and effective gait.  Keep ‘em loose as well and flow during your run!