Mindful Running

Ok don’t worry I’m not suddenly going to go all hippy on you even though my recent running attire and dabbling with face fungus may suggest otherwise.

Just wanted to throw something out there and see what you all thought J

I was first introduced to the concept of Mindfulness at the beginning of 2012.

Whilst being an ancient eastern practice it does not conflict with any other beliefs in any way.

It is actually very simple and is generally described as “paying attention in a particular way, on purpose, in the present moment and non-judgementally “

 

With the busy lives that everyone lives these days and our heads forever cluttered with what needs to be done and indeed what has already happened, Mindfulness asks you to allow these thoughts to come and go in the background but to focus more on the actual moment, sights, sounds, smells, physical sensations, things that you may not otherwise notice. Thus choosing and learning to control the focus of your attention.

An example I read was that you may walk into your garden and think, “Look at that mess, really needs to be sorted out” whereas a child may say “Come and look at this ant”

 

Effectively you are blinded to the detail by the thought of what needs to be done.

So, all of this being said, whilst Mindfulness can be used as a form of meditation using mindful breathing exercises, or indeed as a way to cope with negative thoughts, I wondered whether it could be advantageous if you applied the same principles to running.

 

What I mean is, rather than focussing either on the whole distance, the height of a particular hill, how far you still have to go or indeed general discomfort which I feel regularly, you choose to focus differently.

Not on your watch or the time but perhaps a deep focus on your breathing, the sound of your feet hitting the ground, the differing sensations as you run on different terrain, the minute detail of the scenery around you, would that potentially not only make your run more enjoyable and relaxing but perhaps also make you run stronger?

I am sure like with Mindfulness itself it will take some practice to move away from the automatic thoughts your mind throws at you when you run, however I once did a fire walk focussing on a mantra of cool moss and didn’t burst into flames. Oddly I still use the same technique when barefoot on a stony beach, so long as I walk positively and keep focus no pain, the minute I forget and think about stones I lose balance and start doing the hop, hop, ouch, ouch dance.

Anyway, a little food for thought, any techniques you use on looooong runs or even ultras, do you already run with this kind of focus?  

PS. Excuse the rambling this stuff interests me
PPS. Not wearing a Kaftan, honestly, although I'm sure I could carry it off! 

Parkrun hits France!

Bienvenue à Parkrun

 

 

The biggest news to hit the Parkrun social media sites this month, has been the announcement that Parkrun has finally made it to France. Whats the big deal I hear you say? Well for expats like myself , it’s a huge deal. Week after week I’ve watched the activity on my Twitter timeline green with envy. Some people not only run Parkrun, every Saturday but they are also blessed to have more than one in their local area,, thus giving them a choice! Me, I would settle for a Parkrun full stop! On trips back to England I always schedule in a Parkrun at Eastbourne , even running Christmas Day and New Year’s Day because I know I won’t have another chance in the next six months.

As with many things here , it seemed France stood still as the rest of the world embraced Parkrun . We still close our shops on Sunday , which gives you an idea of how far behind the rest of Europe we are.

The first, and only Parkrun in France is at Les Dougnes, just north of Bordeaux and an eight hour round trip for me. It would be easier for me to fly to Southampton and run ,than to drive to Bordeaux. How frustrating! However the 5km distance means that this is the only run I can enter without needing the obligatory medical certificate.

Yes, I kid you not. Any race distance greater thani 5km requires a medical certificate with your entry. Yet again frustration! If you are older than 35 , like myself you also need to have an annual ECG. I sometimes think registering for a race, and collecting your race number is actually harder than the run itself.
On reflection though , the medical controls put in place are purely to protect the interests of the runners. You only have to look at the increase in the UK of the amount of charity and fancy dress runners in some of our prestigious race events. This category is usually made up of recreational runners,.maybe we should be showing a duty of care to these runners by exercising similar controls.

So a word to the wise, if you are holidaying in France this year, don’t bank on finding a Parkrun. Furthermore if you are thinking of entering the Paris Marathon , or any distance above 5km, be prepared to produce a medical certificate., which some GP’s are asking as much as £50 for the pleasure.

A bientôt @lazydazz

Race review - Windsor Half Marathon River Trail Run

Well I'd always fancied a trail half marathon and after the disappointment of deferring from the Brighton and London marathons I needed a new target to go for.

After a little research I came across this race which appeared to fit the bill, a nice course, not too far to travel and flat, what better an event to try my hand at a longer trail run.

Training was sporadic to say the least, managing to get in just one 11 mile run I wasn't feeling the most confident but on the advice from a few folk I decided to give it a go without any time expectations (well not many anyway).

The race was due to start at 8:30am with my wave at 8:35, so an early set off was required to arrive in Windsor at 7am, I do like to have time to have a little mill around.

Access was easy, upon leaving the M4 the official car park ( A school field) was clearly signposted and cost £5 which would carry you though until 3 in the afternoon should you wish a little tour of Windsor post race.

All parked up it was about a 5 or 10 minute (again well signposted) walk to the race village which was already basking in early morning sunshine. There is something about a race village pre start time, all of the energy, enthusiasm, anticipation, it is quite contagious, as is the need for the loo.

The setting was lovely beside the river with Windsor Castle in the near distance and the morning was glorious and gradually getting warmer and warmer.

I took my turn in the loo queue and once relieved headed to the very simple bag check half listening to the pre race briefing, mmm half listening that wasn't so good.

We were instructed that the start was on the opposite side of the river and a caterpillar of runners gradually made there way across the bridge to the inflatable starting gate and timing mats.

We all lined up at the start and were set off in relatively small groups due to the narrow nature of the early part of the course, it was already hot as far as I was concerned and I tried to get into a steady if not dynamic pace.

Once out of the starting field we were onto tree covered trails along the river bank. These varied from one person to 4 people wide so you needed to be aware of who was in front or behind with friendly runners etiquette.
The ground was uneven with tree roots stones and undulations to be aware of but nothing really too onerous.

Every now and again we would find ourselves in a clearer area able to see the boats and rather magnificent houses on the opposite side of the river.

There were a few kissing gates to traverse but these were held open and road crossings were manned to enable as uninterrupted a flow through as possible.

Another runner asked "Have we missed the drinks station", I suddenly felt thirsty, "Errm I certainly hope not" I replied looking around rather frantically, we ran on for another 5 minutes or so and finally came across some friendly people with a relatively small table full of plastic water cups.

A group of runners had sensibly stopped to grab a drink, however being the consummate professional and terrified of stopping, I swooped past grabbing a cup which promptly crumpled in my hand sending water up my arm.
I managed to get the cup to my mouth and swallow about a thimble full before pouring the remainder down my chin.....that went well.

The water debacle would probably have been slightly more worrying had something not suddenly popped into my head, nipple tape, or rather lack of it, that was the thing I was looking for earlier when I had forgotten what I was looking for.
Now that familiar burning sensation under my shirt was giving me a rather untimely reminder. I tried to run a way pulling my shirt away from my chest, however apart from looking like a guy trying to do a Dolly Parton impression this was not going to be a solution.

I let my shirt go and focussed on my achy legs, when the legs were too achy I focussed on my burning nipples, this went on for a while until I decided focusing was overrated and attention went back to my surroundings.

We were in quite an open area at this stage and I found myself in a bit of a gap in runners, obviously support on trail runs is restricted to the occasional enthusiastic marshal who in fairness are great, however at times where you struggle the lack of the support you can get at road races is sorely missed.
I saw a photographer in the distance and tried to crack a wry smile, to cover the fact that I was in a bit of a hole, people always say "Smile you've paid to be here" so I smiled, well kinda.

Mile 8 to 9 was really the worst I was a bit dehydrated and struggling with the heat the next water station was at a road crossing, another small table of plastic cups. I reviewed my options, slowed right down, took 2 cups and ran into the woman in front of me, oops, terribly sorry!
I needed a proper drink so slowed to a walk while I drank then trotted on again.

Another 4 miles another brief water intake and finally in sight of the finish, I tried to break into a glorious finishing sprint but it was not to be and I was overtaken by two women far fresher than me, well done ladies!

Across the finishing mats and handed a rather nice medal a bottle of water and a bottle of chocolate milk, happy days!

I finished 412 out of 620 finishers in 2:13:56 but that really didn't matter I'd completed my first race of the year which was a huge relief after deferral gate in April.

I chatted to a couple of girls who were doing the obligatory post race stretching next to me, both had enjoyed it, neither expected the heat, and as usual they were as friendly as runners have a tendency to be in my experience.

So to sum up

• Good race
• Lovely route, flat, trail and gravel and narrow in a good number of areas
• Well organised - but please add some extra water stations and get rid of plastic cups
• Friendly
• Easy to access
• Nice medal

Give it a go!

Stay in the groove!

"Patella Tendonosis"

What? I looked at my physio incredulously.
"Basically" he said "The structure of your patella tendon is weak and full of scar tissue, you could have this injury for up to a year"

"No running for a year?" I heard myself almost screaming

"Oh you can run - eventually, but no speed work for a long time, when you are back running you will have to be contented to jog for a while"

I couldn't believe my bad luck, the sub 4 hour marathon was completely out of the question now, even being there at the Chester marathon start line seemed like an impossible dream.
"Oh and whilst you can't run for a while, you can't be inactive either, this type of injury doesn't respond well to complete rest" he said rather matter of fact.

So not to be beaten, I walked five mile a day and I did knee strengthening, loads of it and after 10 weeks I was introducing little minute at a time jogs into my daily walks.

When I was up to two mile jogs I was back at the physios for my usual ongoing treatment. "What's going on?" I said. "My calf is hurting, my other knee is killing and I feel like I am starting with planter fasciitis!!"

Some of my rehab kit!

"You are out of the groove" he said calmly. "You need to get back into the groove" So he dug his fingers into my sore calf and knee and treated my foot with sheer callousness. I wasn't going to argue with him, not only was he a top physio (physio to the GB athletics team) he had also been a top endurance runner in his own right.

Being "in the groove" meant by running regularly, you suffered less issues. Your body got used to the constant impact and adapted to the stress and strains.
And so I continued to increase my "jogging" digging my fingers into tender spots to fight off any other potential injuries and yes, by a miracle, I made it to the start line. My time was a good 36 minutes slower than I had originally intended but I did it, against all odds ran 26 miles on last minute training.

Chester Marathon nailed!

15 months later from start of injury I still get the odd tendonosis twinge but I have since ran a further two marathons, am coping with speed work and sometimes over shorter distances am managing to run at my old speed.
But most importantly I am staying" in the groove".

Karen - @karenvernon8

Does your family run ?

So yesterday was Father's Day, a day where Dad get's top billing and unsuccessfully attempts to avoid chores.

Well mine was ace! I was welcomed to breakfast with "Dad do you want to go for a run with us" What? You two? Both of you? At the same time?

The answer was of course and resounding yes and knowing how my children understand the importance of running to me it was the best Father's Day gift I could get.

So, with my son expected to do a recovery run after competing at an athletics event the day before, we decided on a gentle 3 miles, son number two taking the team pic before we left (He had business with FIFA 2015).

We set off single file along the lanes my daughter commenting on how we looked like a family of ducks with my rather tall son at the front, myself in the middle and my daughter behind.

We soon settled into a rhythm on a wonderfully warm day, chatting as we went.

I tried at one point to run at the same cadence as my son but within 10 paces he'd be 5 metres ahead as his long legs ate up the road.

It was honestly one of the least pressurised nicest running experiences I've had in a long time and such a great thing to share with your kids.

We ran, 9:58, 9:50, 9:37, yep regardless of telling my son to take it easy he couldn't resist upping the pace.

Do you have family you've run with or a youngster you've introduced to Park Run ??

Ever Suffered a Mojo loss?

Have you ever lost your enthusiasm, drive and enjoyment of running ?

Achieved a goal and hit a blip that challenges your desire to lace up those trainers and get out of the front door ?

Well I have on a number of occasions, often after a race that I have trained hard for and suddenly is done, or when work messes up my training routine and throws me off track.

It's only another hill to climb!

Well you and I are not alone, every runner I have spoken to has had moments such as these and post race blues indeed appear to be common place which when you think about it is no huge surprise.

So knowing this is normal and not a fault of yours means it is just another hill to climb, the same hill you had to climb when you first decided to run and one mile appeared an unachievable goal,

A couple of things to consider could be

• Remove the pressure - run when you like, don.t plan distance or wear a watch - just run

• Don't judge yourself - you may have just achieved a goal but that doesn't mean measuring yourself against it every day

• Try a new route - maybe have a little trail dabble somewhere you've not run before

• Enjoy the environment - focus on where you are, what you see and hear, just being out there

Have you ever lost your mojo ? How did you get yourself going again ?

Happy Running
Paul

Born to run

We all have an “Inner runner” in fact we were all born to run!

We have all evolved to become upright bipeds with muscle development to help propel us forward at speed.

It is no coincidence that our ears have developed in such a way as to hold sunglasses and headphones in place. We developed opposing thumbs specifically to be able to lace up trainers and tear the tops off gel sachets.

Our ancient ancestors ran to hunt, often following a single animal over long distances, endurance running.

 

Indeed they also learned to run faster when larger animals decided to hunt them, this became known as sprinting. The original form of sprinting however, screaming with arms waving in the air, has been largely lost and can now only be found in a few MO -ments of wild abandon.

 

If we examine pictures of early man we notice the fur loin cloth style clothing. This style was not actually driven by the fact that it was particularly warm, no! these were the precursor to running shorts. Fur has been replaced by Lycra and other technical materials but the principle remains the same, to keep your nether regions and dignity in place whilst freeing your legs to run.

 

It is well reported how newly born babies can swim instinctively, but the lesser reported instinct to run also exists. From the first moment a child can walk they run. Watch any toddler do they ever walk slowly anywhere? Not at all, they run, regardless of any head height hazards in the vicinity. It is only as we grow older that we lose or believe we have lost this natural ability.

Look carefully and there are many more indicators of this natural and inherent need to run.

Why do we

Run a bath (can you imagine walking a bath? it would take ages)

Run to the shops

Run a business

Run for office

Run out of things

Run into each other

Run a temperature

Why do thoughts run around in our heads?

Indeed even your nose runs! (Favourite joke, Doctor I think I’m built upside down, my feet smell and my nose runs)

All of these phrases have become embedded in our language over centuries as subliminal messages telling us what we should really be doing, running!

As sure as eggs make omelettes running is in our genes, I would not however advise running in jeans due to chaffing risk.

Everything reported above is evolutionary, scientific and historical fact!

Perhaps the next time you think of going out to buy yourselves a little runabout, you should indeed just “Run about” for a bit.

So look inside and find your "Inner runner" and connect to one of your most basic instincts. The speed, distance and terrain are all irrelevant, but you must satisfy this deep inner need, even if you don’t realise that you have it.     

Right well off I run!
 

Up and Running!

Well hello folks and welcome to Right On Running, a new social contributory blog, Facebook and Twitter network for any runner at any stage of their running journey.

If you're a seasoned vet or tying up you shoes for the first time you're welcome to join us to share your experiences, get support and primarily have fun!

If you've ever wanted to write about a run or share a success but don't want or have time to run your own blog, join us here and send us your content to bogplod@gmail.com and we will post it for all to view.

We are a interactive inclusive and welcoming community that celebrates running in all it's weird and wonderful guises.

We look forward to welcoming you soon

Cheers Paul

Hayley Runs!

Hayley is an on line run bud I have chatted to for a while and as yet not had the joy of meeting.

With a wicked sense of humour, she is someone who epitomises the term "Runner" and whilst currently suffering some injury set backs, she rocks the "Getting out there and doing it attitude"
here is something she wrote for me in 2013 when I was asking what she liked best about running

read on.....

I must say I was confused when Paul asked me to do this, I'm not a great runner and most of my training should not be copied for your own good!

It's like being asked 'what's your favourite song?'
I love music... But could I decide on one song? Never!! Songs remind you of people, good and bad times, lift you and often embrace you....
Just like running!!!!

Fundamentally I see running as a social event.. Even on a solo run I can entertain myself..
I love running new routes and I adore running with new people... I'm a running tart!!
Mainly I run with my buddy Janet, she's always a delight to run with and there's always banter on a run. Sometimes you have to stop because running and laughing may cause accidents...

Local HM with Janet

We run about 3 x a week if we are both sober enough..

Refuelling, Manchester Mara

I love trails, she hates them.. If we do hills it means we've took a wrong turn. Sprints mean we are crossing the road...

Chester Mara my PB!!!

We are not expert runners... You're gathering this?
Having said that I would say I've taken running more seriously the last 3 years.. Secretly...somedays I call myself an athlete!!

With @spin_queen Chester Mara

I've managed 5 Marathons in that time.. Lord knows how many Half Maras and then the short runs..

Windermere (Brathay) will always stand out as a fav Mara.. It's a bitch!! But it's God Damn beautiful. I'm in awe of anyone who has completed the 10 in 10 around that course... One day!!

Then there is Trail... My new love. My first attempt was a tiny 5k festive run I made the family do last Christmas at Cartmel. I loved it!! Met some fab people too.

First trail

In March I went back and did my first proper trail challenge.

Ullswater

The complete gentleman that is @Dunsrunner held my hand for the 3 days (I joke, hours!!) it took me to complete the 11 miles of knee deep mud.. It was amazing!!! I can honestly say though it was harder than any Mara I'd done... It's made me appreciate Tarmac when the legs are tired.

My tall mate Johnny

Next year is about taking it more seriously... There, I've written it...
One interval run a year is probably not enough by most peoples standards.
I'm going to concentrate on getting my ass around a 10K in less than a friggin hour!! (Pb 1.01 FFS) and learning how to run downhill on these trails without waving and cursing!!!



My boys, Cartmel Sticky Choc Run

Happy Running xxx



Winter training