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One week, two runners, three runs (me)/ two (M) + analysis πŸƒπŸ»πŸƒπŸΌβ€β™€οΈ+πŸƒπŸΌβ€β™€οΈ+πŸƒπŸΌβ€β™€οΈπŸƒπŸ»

GailXrunning profile image
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A landmark week. A fun one. A wild solo run. Feedback from my running video (yes!) New achievements (yes!) End of month (not very scientific) β€˜analysis’ of my breathing practice. {Long-post alert.🚨 Wishing you all a wonderful week upfront, if that’s not for you. 😁}

Run 1. 8am. Local park. Mild at 6 degrees; overcast but with sun breaking through mackerel clouds in a cool pale-lemon luminescence, further dramatised by a silhouetted plane on its descent to Heathrow. 6.07 km, 47:29.

Run 2: Solo. 7.40am. Destination park and street exploration. Mild at 6 degrees; sky mostly clear with clouds on eastern horizon reflecting pinks, warm pale lemons and mauves. 7.27 km, 60:08 (01:00:08). Yes! New for me.

Run 3: 8.15am. Local park. Freezing (β€˜feels like’ minus 2); clear but with a sprinkling of little puffs distributed as if they had been thrown out before it by the blinding sunrise. (Photo.) 4 km, 32:09.

All outings were preceded by 5 minutes warmup walk (in turn preceded by 10 minutes qigong warmups at home) and 5 minutes cool-down walk.

Project: Since new year, I’ve been focusing on nasal breathing, using the comfort/stress point in this as my guide to run-walk intervals. The idea was and is to establish easy nasal breathing as my foundation. It’s definitely getting easier, even taking into account the challenges of colder winter air. I’ve experimented with my comfort/stress point and with shorter/longer intervals. Over the month, I shifted to shorter intervals (erring to maintaining comfort before stress arose). I tend to go the first km without walking, but then transition more frequently, although sometimes walking for just 10-20 seconds. Today (a shorter run) I was doing less walking.

The impact on my stats is worth observing. December average pace 7:58 mins/km; January, 8:03. As pace has not remotely concerned me (if anything, I’ve tried to slow down my starts), I see the difference as negligible. Presumably, my fitness is improving, so there’s a changing baseline to be factored in, I guess.

Another comparator (also inexact) is with M. He is running-only. When we were both running-only (December), I would usually be behind by the end, maybe by a few hundred yards. Earlier this month, with me jeffing, this remained so. (We need to bear in mind here - and over and above the simple fact that we are different - that he had a fortnight’s injury break in late December, although compensated by rowing). At the end of January, I now keep up with him easily and, today, I found myself out in front. Irrespective of length, I end my runs with energy to spare; M stops at 30-35 mins. So, eg Run1, he bailed while I continued for another twelve minutes, as has been the pattern in previous weeks. (Run3 today, I’d decided in advance to stop at 4k, given the excess of Run2.)

My January distance is (compared to many of my amazing VRBs) a modest 56.4km over 11 runs (December was 52.6, over 12). As I lost the first week of January, so I’m pretty pleased with that. I’d not been planning to increase my distances, but I have. I only realised this when I reviewed the record. Since late December, weekly totals look like this: 12km, 13.6, 14, 15.3, 17.3. Without trying, I’ve pretty much kept in the +10% guidance, until my solo outing this week tipped things.

My solo run (run-walk jeffing) was the occasion for a bit of a liberated blowout. Back to the park M prefers not to go to. Do what I want. When I want. I got out a bit earlier. Street orchard, minipark, back-snicket orchard, residential streets, *the* park. There were lakes not only where they should be, but all over the show! There were coots fighting. Amazing skies to be seen through the bare branches. After this, I went exploring, but in a vaguely homewards direction: along a crescent of allotments; finding a path through the flats to avoid the main road; zigging up and down every street for the same reason (all β€˜side streets’ on my overall line of travel); discovering another neat connection using quiet roads to the old lane, which I ran up and down before slipping down another little alley back to the orchards. Realising I was close to the 60-minute mark (oh, boy, I was at fifty-eight and a half!), I squiggled a few turns of the gardens, up and down and through the rockeries and around the playground. I’ve finished here several times in past, and my pace in always noticeably slower. I’m never sure if this is the stage in my run (tiredness), the slowing terrain (sinuous tiny paths looping back on one another through rockeries) or the confusion to GPS (ditto).

VΓ­deo: I joined a short series of running workshops earlier in the month (a present to self, combining graduation, birthday and Xmas). We had the option to video our running and this week had my 121 with my tutor. The core principle was nonjudgmental learning. I’d already identified something I needed to change: my arms were just looking weird, like a marionette, moving like Bill and Ben, for those of you old enough to recall Watch with Mother. Oops, that was a bit self-judgmental! Anyway, they were not at all what I imagined them to be doing, and one elbow likes to β€˜swim’. I’d probably overdone all the relaxation advice. Or, maybe it’s due to the squabbling with M over the the whole filming protocol? Who knows. Since seeing this, I’ve already been on a side-mission to address these flailing arms without tensing the shoulders, but I’m now primed with some home exercises and run drills. So Run1 and Run2 have been focused not only on breathing but also on incorporating some short bouts of arm drills. For these, I use a similar approach as I did for measuring cadence a few weeks ago. I use breath to count, here with oral exhales, which seem to embody the drill in a stronger way, focusing in my back swing. And I get the option to re-video my run for the final 121. Of course, this necessarily involves the (inescapably judgmental) cooperation of M.

Another small thing I’m working on is my tilt. I was fascinated by the analysis. Pausing the video at a specific point in my movement, lines and arrows were drawn. My cadence looks good and I don’t over-stride. Posture is very good but overall I was deploying it a little too β€˜uprightly’ (I recall that M declared this to be β€˜stiff’). It was probably because I had overdone postural care, effectively pulling my upper spine backwards. I confess, I was equally surprised when I saw this. But there’s the evidence and I’m here to learn. And this was going to be easy to adapt to now that I have awareness; more a refinement. On Run2, I managed to glimpse myself in a long stretch of plate glass windows, and I was definitely not so upright. For the moment, I can be content with my general running bodily form, stop thinking about that aspect and relax.

The qigong warmups mentioned above have come from these workshops, along with my balance exercises (the main one can be closer to meditation). I feel I’ve gained such a lot from these workshops. They have helped me to prioritise what to focus on and mean there’s some clear intentions for each run.

I have not had what I would call a bad or meh run - or even a neither-nor run - in an absolute age. I am just so focused on my breathing (or arm drill or cadence), the runs just race by (even if I don’t). I certainly encounter moments when I realise that there is discomfort or that I feel sluggish or β€˜heavy’. However, I’m β€˜noting’ it, as meditation tutors would say; observing, spotting and acknowledging rather than β€˜being in’ it. β€˜Heavy’ feeling are usually a sign I’ve lost my form, and then I can recalibrate. Of course, the breathing project I’ve embarked upon specifically keeps me at or below the sweet-spot, so I’m not ever pushing through exhaustion. Probably, the very knowledge that I have that control is an additional factor: I am not being controlled by set interval times or distances, just by my own decisions about breathing ease. Seems to be working for me at this stage of my journey. I’m already looking forward to seeing my next assessment at the end of February. πŸƒπŸΌβ€β™€οΈπŸ¦ŒπŸ™πŸ‘πŸ‘ŒπŸ€—πŸ¦ŒπŸƒπŸΌβ€β™€οΈ

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GailXrunning profile image
GailXrunning
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28 Replies
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Jools2020 profile image
Jools2020Graduate10

Wow! Fascinating post from you and so many things to consider. It’s certainly giving you much to reflect on to improve your form.

It crossed my mind that I’ve really no idea what I look like when I’m running. I’d like to know what my arms are doing, whether my posture is correct. That’s something to look into for sure. I have been thinking about a personal trainer since my daughter-in-law hired one, but I’m not sure if that would tick all those boxes anyway, never mind the cost.

I’m interested in the nasal breathing but it’s a real commitment and not really something you can just β€˜try out’.

It all seems to be working for you and you are maintaining your joy of running which is fantastic!

GailXrunning profile image
GailXrunningβ€’ in reply toJools2020

Thanks, J. It’s been so interesting to review things and put it all together. I’m so lucky to be able to afford the workshops. I’ve loved them. The video sounded a bit terrifying (as much for the imagined tech) but the results were so insightful (and the tech negligible). Just having a more expert eye and targeted advice has been brilliant. I like the shape and purpose it adds - for me, enhancing, rather than detracting from, the joys of running. It really helps that I gel with my coach too.

Bambi2020 profile image
Bambi2020Graduate10

It sounds like you’ve had a really successful month-I think you’ve covered a great distance with 56km and being out for an hour is great going! πŸ‘πŸ»πŸ¦Œ

GailXrunning profile image
GailXrunningβ€’ in reply toBambi2020

Hey, How goes your gazelling?

I am actually rather pleased with the distance and the longer run (albeit jeffing).

Bambi2020 profile image
Bambi2020Graduate10β€’ in reply toGailXrunning

No gazelles my end lately - just a couple of 5.5 and 5 this week - my jan total is round about the same as yours. I feel ready to get properly back into the swing of it now so let’s bring on February!

GailXrunning profile image
GailXrunningβ€’ in reply toBambi2020

Very best wishes for next month. πŸ€— I’m sure you’ll re-find your favourite form soon. Still, you’ve managed some significant maintenance runs, which is an achievement in itself, especially after the rocky start. + Not so long ago, just the very idea of 5k... 🦌🦌🦌

LottieMW profile image
LottieMWAmbassador

Fab runs Gail!...really interesting post...a lot to take in and digest πŸ€”

I have no idea what I look like when I run...but I don’t think it’s pretty πŸ˜‚

Do you realise you can get your 60 minute badge now πŸ‘πŸ†

GailXrunning profile image
GailXrunningβ€’ in reply toLottieMW

Thanks, L. No, I didn’t know that. You mean, like a c25k graduation badge? But I don’t think I will qualify because I was not running throughout. Who adjudicates these details? (Btw I’m cool if I don’t qualify. I’ll get there in good time.)

LottieMW profile image
LottieMWAmbassadorβ€’ in reply toGailXrunning

Well it doesn’t hurt to post on the pinned graduation post....πŸ˜„

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

A month full of learning then, sounds brilliant and i really enjoyed reading your post

GailXrunning profile image
GailXrunningβ€’ in reply toSueAppleRun

Thank you. It felt good, was good, was good to learn and good reflect on it. So glad to be running. 😁

Indielass00 profile image
Indielass00

Sounds like you have learnt so much this month GailXrunning . A great idea filming how you run, will ask either my daughter or OH to do that for me, as I would be interested to see my running form.All that hard work with the breathing is paying off too.

Bet it felt amazing to be the one running ahead for once πŸ˜‰!

Fab post and lovely attention to detail as always with the nature you encounter along the way!

The β˜€οΈ through the trees, just beautiful!

GailXrunning profile image
GailXrunningβ€’ in reply toIndielass00

Thank you. And yes it did πŸ˜‰!! πŸ˜‚πŸ˜ˆ

It’s made for a great start to 2021, against all the odds. The video is an eye-opener; just remember the nonjudgmental bit, and there’s so much to learn... after a few omgs and πŸ™ˆπŸ™ˆπŸ™ˆ. Looking forward to hearing about your experiments.

Indielass00 profile image
Indielass00β€’ in reply toGailXrunning

I’m definitely going to do that! Though I know I will cringe seeing myself πŸ˜†. Down 4lbs already in my first week, so I’m off to a good start! πŸ˜€

GailXrunning profile image
GailXrunningβ€’ in reply toIndielass00

Results! Bet that’s satisfying! πŸ˜†πŸ˜† I hadn’t checked my scales for a couple of weeks, and when I looked this morning I found that a few more stubborn pounds had dropped away. Haven’t been this weight since...???... I can’t remember...

Peter44 profile image
Peter44Graduate10

Another very interesting, detailed post, you certainly throw yourself into all this, i keep trying the nose breathing, just makes it more drippy 🀧🀣 was run 2 your longest so far πŸ€” i dont normaly run in parks, too busy, do you stick to the tarmac paths πŸ€” and you'll have to post a video of your running! 🀣

GailXrunning profile image
GailXrunningβ€’ in reply toPeter44

No way!! πŸ˜‚πŸ€£ (posting video, that is). Yes, R2 is my longest. πŸŽ‰πŸƒπŸΌβ€β™€οΈ. But don’t think I can claim a badge (for the 60 mins) as I was not running continuously. I will though!

GailXrunning profile image
GailXrunningβ€’ in reply toPeter44

I meant to ask how you are?

Peter44 profile image
Peter44Graduate10β€’ in reply toGailXrunning

Feeling better now, not great this morning, had taken a strong pain killer, which didnt agree with me, they are the ones my mum took, going to have a few days rest, to sort out a niggly hip, and now knee too! ☹

GailXrunning profile image
GailXrunningβ€’ in reply toPeter44

Oh, no. I’m very sorry to hear that.☹️ Best that feels frustrating, especially after all you’ve achieved.πŸ˜– Stay positive and keep your eye on the longer term. Rest up properly and follow the advice of those with experience. I don’t have that experience, but I did notice that a hip niggle (it was minor, nothing like you describe) melted away when my breathing project meant I started jeffing. I read that it can help manage injury. Wishing you a speedy recovery.πŸ€—

Peter44 profile image
Peter44Graduate10β€’ in reply toGailXrunning

Thanks Gail, will rest for now, not had more than 3 days off running since i started c25k back in sept, so probably due a break, not literaly!!! 🀣

CBDB profile image
CBDBGraduate10

Wow! Brilliant! What a great read! (And a great run!) sounds like your new plans and the running workshop are a step changer for you! So well done! πŸ‘πŸ½πŸ‘πŸ€©πŸ€©πŸƒπŸΎβ€β™€οΈ

GailXrunning profile image
GailXrunningβ€’ in reply toCBDB

πŸ˜πŸ‘ Thank you! Having such a great time - it surprises me.

Littleoyellow profile image
LittleoyellowGraduate10

Just caught up with your really interesting post , sounds like you're really enjoying your running πŸ˜πŸ‘ I've always run using in through the nose, out through the mouth, and know I'm pushing myself when I lose control and start gulping air in through the mouth 🀣 I also breathe to a count in and out which is my instinctive way of controlling my breathing. Really interested to read about your nasal breathing, and btw agree with Peter that in the very cold weather I've come back with what feels like a streaming cold a couple of times 🀧🀧🀧 and assume that this is the fresh air reaching new parts not normally reached 🀣.congratulations on your first 60 minute run, I actually think jeffing is quite hard work, all that having to get back going again, well done πŸ˜πŸ‘ you seem to be enjoying your running so much. And surely that's at least half the point of doing it πŸ˜πŸ‘ looking forward to reading your next update πŸ˜πŸ€—

GailXrunning profile image
GailXrunningβ€’ in reply toLittleoyellow

Thank you. 😊 I was exactly the same; I adopted Pilates breathing for running. I’ve also enjoyed trying the counting. I especially liked the challenge of timing breaths to land on left-foot then right-foot, although nearly tripped up mind-body coordination at first!! πŸ˜‚ Definitely becoming a connoisseur of all things β€˜hankies’ now that I’m on this nasal breathing project. 🀧 πŸ˜‚ Still, starting out on it in midwinter will mean it can only get easier... (???)🀞

Littleoyellow profile image
LittleoyellowGraduate10β€’ in reply toGailXrunning

Hankies 🀣🀧😬 agreed! You are so committed and determined with working on your form, I'm sure that only good can come of it! I'll have to try counting footfall- not convinced my co-ordination is up to it though 😬

nowster profile image
nowsterGraduate10β€’ in reply toLittleoyellow

I've felt my sinuses drain during a run in this cold weather. Not pleasant!

mrrun profile image
mrrunGraduate10β€’ in reply tonowster

But that's the whole point. Would you rather sit inside with a blocked nose? Your immune system is partying now.

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