Days 4-6: Building the Foundation

October 8, 2012 at 5:00 am 5 comments

Day 4 (Thursday) and Day 6 (Saturday) of my half marathon training marked the wrap up of the posture form focuses.

Thursday was my second day doing form intervals. The focuses were leveling my pelvis and lengthening my spine. While ultimately running 2.10 miles in 25 minutes (11 minute pace!), I initially felt really creaky but after warming up I found a rhythm. Practicing leveling my pelvis was a great exercise in creating a solid foundation–or creating my column–in Chi Running lingo.

Before I ran I did the exercise in the book. Start by standing in a slumped position, then use your lower abs to level your pelvis while at the same time lifting from the crown of your head.

I don’t know if that’s a good explanation–it’s a very simple movement but it clicked for me to think about only using my lower abs (as opposed to using my lower back) to level my pelvis (maybe because my abs are slowly but surely getting stronger?). And it also clicked for me to be forced to think about it while running. That really helped during the run. Leveling the pelvis is so important because it enables your lengthened spine to remain centered and then your ch’i can flow without barrier. It also really helps with engaging the core and ensuring that your bones–your structure–is actually supporting you and not allowing any muscle overuse.

Anyway, Thursday’s run was good and then Saturday–Day 6, was my first LSD (long slow distance) run. A whopping 3 miles, which is near or about the distance I’ve been running the past several weeks. It’s still a bit of a challenge, but it was a good run. I went down to my favorite park by the river and ran with D. It’s so pretty there.

I was supposed to keep an 11:18 minute/mile pace, but my first mile was slow, around a 12 min pace, so I pushed it during the 2nd mile and ended up with a 10:55 minute pace. Every five minutes, I alternated the posture focuses–feet, spine, pelvis, neck–and was able to really engage my core and lean to go faster. My lower legs were sore by the end (darn you, peroneals!) and I was sweaty and out of breath, but very proud of my pace and effort. Plus, it was really nice to run with D and I just love running by the river. So lucky to live here!


Where is your favorite place to run?



Entry filed under: Chi Running, Half Marathon Training, Posture. Tags: , , , , , , , .

Day 2: Alignment and Time Trial Day 10: Rest

5 Comments Add your own

  • 1. Jane Fritz  |  October 10, 2012 at 5:42 pm

    I love your explanations of developing your Chi technique. And I love your pics. Massage is helping your legs, I hope. My favorite place to run is along some of our public trails along our rivers neay our house.

  • 2. Chatter  |  October 8, 2012 at 2:38 pm

    My favorite place to run right now is one of the sidewalks radiating from my local gym. Just as I get to the end about .75 miles I go past horses!!!! Then a gradual to semi-challenging uphill then back again. Nice thing is I just go into the gym, use their shower and hot tub and then go home, no sweaty body in the car.

    • 3. Steph  |  October 10, 2012 at 10:15 am

      That’s a great idea and strategy! I need to start doing that more, especially on the weekends when I have more time to take advantage of the gym!

  • 4. ejmaldonado  |  October 8, 2012 at 2:05 pm

    Keep it comin’ Steph! Just think, by the half, you’ll be cruising in fine fashion… hell, the RTO’s gonna be a breeze… I’m glad I get to see it all happen:)

    • 5. Steph  |  October 10, 2012 at 10:15 am

      Thanks EJ! I feel good about the progress. I don’t know about the RTO being a breeze though….Leg 2 is pretty killer, but I’ll be ready!!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


Join 14 other followers

fitness apps

Recent Posts


%d bloggers like this: