How Yoga Works – from Nukunonu, Tokelau

The wonderful book given to me by a friend as reading for our travels and time in Tokelau: ‘How Yoga Works’ by Geshe Michael Roach & Christie McNally, is proving to be very enlightening, and the story, with such gentle and kind words, has a great way of unveiling the Yoga Sutras.

The breakdown of How Yoga Works is perfectly paced, and ideal for students at all stages of the yoga path. I’ve just finished chapter 13 – Silent Sitting, and the metaphor used was plumbing! Basically you can ‘plumb’ the channels in the body to create health and strength in one of two ways: 1. By focusing on the outer body using asana practice to unlock physical conncetions; 2. By focusing on the inner body using the mind to create feelings of space and freedom. This makes so much sense I’m sure most yogis will understand how the two practices, combined with the breath can heal the body and mind.

The next chapter of the book is entitled Learning How to Sit, which suddenly seems very poignant. Last night we visited the house of a family who lost a child to a hereditary illness. When we entered the main living room, the family and a large proportion of the village were seated cross-legged on hand woven floor mats around the body. Paying our respects, we sat with the group singing songs for most of the evening. Leaving at the end of the night I felt humbled by the attitude and atmosphere of the village. It was a true lesson in learning how to sit – together, with compassion. And even though yoga was far from my mind at that very point, I now realise that compassion is the key to healing of every kind, including yoga.

Yoga on an atoll

Wow the last few weeks have flown by and with little internet access it's been tricky to update this blog.
Since leaving America Samoa we have now travelled to Tokelau, to the atoll of Nukunonu, a tiny coral spot in the South Pacific.
Yoga has been on my mind. Daily practice has been difficult but I've tried to fit in sun salutations and a few more asanas when I have the energy. During the first week I suffered from sporadic attacks of sickness, something I was prepared for knowing we would need time to acclimatise to a new part of the world, but it spent most of my already waning energy. Currently my body feels thankful for any supine poses that stretch out the spine and release tension in the hips.
Running is also on a back-burner. There is an ideal coral road I've spied that leads to the end of the atoll and will make the perfect route for an early morning run - apart from the stretch that passes the pig pens!! Once the energy levels are restored I'm going to give it a try.

Thankfully I'm reading a great book right now - How Yoga Works by Geshe Michael Roach & Christie McNally. It's a welcome insight to the teachings of yoga and is keeping the yoga section of the ol' grey matter stimulated :)

During yoga dips and energy lows how do you keep yourself motivated? Simple tips to keep things going are welcome!

Thanks - and I'll keep trying to update this blog more often!

Island Yoga

There really is a great sense of community in American Samoa. On Sunday most families go to church and then afterwards at home eat food prepared in the umu/ earth oven. The rest of the day is often spent catching up with relatives who live around the island. Families and villagers also look out for each other and provide support in times of need - without question.

I feel very lucky to have great neighbours in our village (who love volleyball), and the little yoga troop, which started at our house, is also going from strength to strength - quite literally. This week we've met twice, and are progressing through a range of poses to build confidence so that we can all continue to practice at home. The sense of community a small group of people can create, when all doing something they find worthwhile and enjoy is uplifting (as another YIOM blogger recently wrote about). I drove back after yoga last night in a state of bliss - totally relaxed whilst all the time dodging street dogs, pot-holes and ambling pickup trucks! Why else do we practice if not to feel so connected that everything melts away?

Practicing yoga at home alone, and then also with a group has made me realise that sometimes it is all too easy to become stranded on our own islands - we isolate ourselves - but really to learn and share, and contribute, we need to be out there building communities, looking out for each other. How great is it that yoga, running, volleyball and all these activities can help with that process?! Even online the blogging community and groups such as YIOM create a sense of community where thoughts can be shared and discussed.

Is your yoga studio or a particular class your community, or do you have other activities, 'things you do' in your life that create the time and space for interacting with others?

Namaste

Butt or Bum?

Last night we hosted yoga at our house here on Tutuila, and it was a great!! It might sound corny but I feel really lucky to have met a wonderful group of people here, who all want to practice yoga and it has turned out to be the ideal way for me to put the theory and teacher training to use!

Yesterday, admittedly, I was alittle nervous. I have brought quite a few materials with me but not everything, so I delved deeply in to the notes, and thankfully realised I did have enough to put together a class that would hopefully leave people feeling happy and ultimately relaxed.
The group are a mix of Americans and English folk, from a range of states and places. We started in Sukhasana and moved through a variety of poses that included the Warriors, Eagle, and Bridge amongst others, and finally Savasana.

You would expect that teaching in the English language is quite straight forward and nothing to worry about, but in teaching, when articulation is paramount, indecision can leave people feeling confused especially (as I discovered last night) when it comes to talking about that part of our anatomy often left behind - the bum (if you're English), or butt (if you're American)! The glutes, bottom, buttocks or bum - whatever you choose to call it are often neglected literally and figuratively, but last night I just couldn't decide on which word to use! I needed to be consistent and so finally settled on 'glutes' as an overall description of the muscle group - but boy was my mind racing as to which word was most appropriate! Thankfully I don't think anyone really noticed apart from me since everyone left slowly and calmly - not rushing away from the confused teacher!

I'll be better prepared next time, however I'm sure there are more surprises ahead in the yoga world of terms and phrases! Have you ever struggled with certain words whilst practising or teaching? What were they and how did you cope?

Namaste
Suze

New Surroundings

It doesn't, and shouldn't matter where you do yoga, right? But just occasionally when we move, to a new house, or new area, the environment takes a little adapting to, which is only natural. The habitual practice of yoga in the same space may feel comforting, but essentially we need to challenge ourselves not to slip in to the "I know this" zone.

Adapting to a hot and humid climate, compared to the last few four months I spent in the desert has been interesting! A practice of any kind, vigorous or not leaves you sweating, maybe not quite like a Bikram or Hot yoga class, but nearly! The benefits are the same - increased suppleness in the warmth and feeling totally refreshed afterwards - cold water never tasted so good :)

The island we're living on is not conducive to running - due to undomesticated dogs (some might say wild!). They are a bit like Mexican dogs, just wandering the streets, doing their own thing, catching the breeze, scratching, chewing and also chasing people. The dogs are so territorial that a lonesome runner crossing their path makes for good 'game'. A few people do brave the dogs, but I've heard some nasty stories of yucky bites, so decided, somewhat reluctantly that this might be good time to skip running for a while and concentrate on yoga. But then I met someone at the weekend who offered to show me where the early morning runners trot around a 'dog-free' track! Bingo. Excellent, a new running-friend to meet up with, sans wild dogs. But meeting at 5am is something else I'm going to have to get used to...

In the mean time I found Pummel Vision, and decided to create a yoga-type-video as an extra challenge, which I was a little aprehensive about but it turned out to be a great posture checking exercise and also a lot of fun! Try it! Surprisingly the challenge has helped me settle in to my new environment and I'm finding the heat a blessing in disguise.

Have you ever had to adapt to a new home-practice yoga area, and did you ever use video to check your posture, or do you use other ways to check your posture?

Yoga Flip from Susie Stephen on Vimeo.

On the Move

At the moment I'm on the move, which is great. After three weeks in England, Hawaii, American Samoa and Tokelau are now on the cards. Running and yoga are both providing wonderful relief from sitting on planes for hours!

Just before I left England, and two weeks after the London Marathon, by brother decided he would like to celebrate his 30th birthday by taking part in a traditional English Fell Running Race in the Lake District - and our family, plus friends, all decided to join him.

A fell run consists of making your way up a big hill, reaching a check point at the top, then running back down. The fell race in question took us up to The Old Man of Coniston, where, thanks to the absolutely beautiful weather, the views from the top were incredible (normally I would say breath-taking views, but the steepness of the climb had already taken my breathing rate to new levels - off the scale).





Running back down a fell is not for the faint hearted, and it's not really running either, let's call it leaping, bounding, hopping or dropping  - just like a mountain goat! I just about survived but since it was my first true fell race my legs, and quads in particular this week have been suffering from the downhill pounding and two days after the event DMS - Delayed Muscle Soreness set in. The best yoga pose I found to relieve the tension in my quads was Virasana, Hero Pose, and along with Child's Pose and Savasana - that was about all I could manage! Luckily my muscles heal pretty quickly and recovery is now well underway.

For the rest of this week I'll be reading and using my little Collins Gem travelling yoga book, which always comes in very handy - and next week I'll be writing from Tutuila - yoga on the move.

Do you have any yoga-travelling tips or stories?

Marathon & Yoga Connection

One week and an Easter holiday after the London marathon and everything is starting to feel slightly back to normal. I've been back on the yoga mat for a few Sun Salutations each morning, out for two easy runs, and today have managed to find time to catch up with internet things :)

The marathon day was great. It all began with a bowl of porridge and a mug of sweet black coffee (caffeine was needed!) at my friend's cosy Blackheath flat. We then walked down to the start area, loaded kit-bags on to the truck and finally were ready to GO!

From the gun, I was aware of the tightness in my right hamstring, but managed to stay relaxed and carried on, running easily and gently. The beautiful weather and fantastic crowds lining the streets kept me smiling.

By mile 18 unfortunately the constant need to readjust my stride due to the hamstring meant that I was still running cautiously, not striding out fully, but 'within' myself. Mentally it was very tiring to maintain concentration, and a few different mantras kept running through my mind...BLT and plenty of other things...it's amazing how many different thoughts whizz through your mind over such a distance! But eventually Big Ben appeared and I knew the finish was just around the corner. Crossing the 26.2 mile line was a huge relief! I was so happy to have completed the event with my hamstring intact - no personal records this time around, absolutely no worries - plenty of time.

Interestingly, running with such a keen awareness, allowed me to take in more of the scenery and atmosphere. The crowds, who had spilled on to the streets at some points with their enthusiasm were being held back by police! I smelt barbeques, tasted plenty of sugary drinks, enjoyed the cooling spray from the misters and listened to all the people cheering.

It truely is a unique experience to run a marathon, and I can highly recommend it - seriously! I can also recommend building yoga practice in to a running plan, they go hand-in-hand. Simply stated, the awareness and mind-body connection that they create cannot be overestimated.

The London Marathon day of 2011 ended after a reunion with family and friends, a trip to the pub, and a long drive home. Renewed yoga practice is on the horizon next, and maybe even another marathon...

How about you? If you are a running-yogi or a yogi-runner what are the highlights of practicing both, and how will they help you prepare for whatever is next on the horizon?

Tapering, Yoga & YIOM

Tapering for the marathon is interesting when you also practice yoga. The idea of a taper is to rest your body, prepare for the marathon day, store up some energy and prepare for the marathon - oops, already said that, but that's the point! It's all about resting, which is preparing. Building a yoga practice into this has meant that I've cut back on asanas, and tried to do alittle more pranayama. In an ideal world I would have also fitted in a few more meditative sessions but it's been tricky to find time.

There have been two recent YIOM blog posts that have really helped me this week:
1. Living in the k(Now), a post about pain,
2. The Veganasana's post about listening to your body.

The point is that as I taper for the marathon I have developed a niggling, nagging tightness in my right hamstring that even after a few massages and the rest doesn't seem to have gone away. I am aware that during this resting period aches and pains might start to appear as the body relaxes and recovers from the training, and that ultimately all will be fine on Sunday - it's not a pain as such in my leg but it's still on the back of my mind...

So, I've come up with a three point plan - based on points from Born to Run and also the above blogs:
1. Breathe into my hamstring when I stretch and run, to keep everything relaxed :)
2. Listen to my body - be attentive - need to keep the ego in check!
3. Tune in to the positive - all the preparation will make a difference on the day!

A BLT running/ yoga mantra :)

Thousands of people are running in the London Marathon on Sunday and everyone will have a few tales about their preparations. And hundreds, maybe millions of pounds will be raised for charity. I'm really looking forward to reconnecting with my family, running friends and the running community that the marathon creates.

Now...which gate is the flight to London?...

Competitive Chatter

There is one specific area where yoga can definitely help runners - competitiveness.
Or should that read the competitive attitude and how to best handle competitive feelings...

Naturally we can all be a little competitive, whether we admit it or even realise it. The statement by a co-worker of, "Well, you are pretty competitive" shocked me one night at a work's party, where I hung on to a Bucking Bronco (of all things) for far longer than I thought possible. My ill attempt at an attention diffuser phrase had been, "Wow, didn't think I would stay on for that long"...But afterwards I realised how right they were! I thought my competiveness was pretty well in check, saved up for and spent during runs, but obviously not that night!

The key is how to tap in to innate competitiveness, and when to use it. Runners, if competing in a race, need to use the emotions that the competitive arena can induce positively and graciously. There can be many thoughts that flow through your mind: Is that person fitter than me? Have I done the right training? etc. But negative thoughts are exhausting. A still calm yoga-like mind pre-race doesn't need any energy. Save the adrenaline.

Luckily, in a yoga class, a teacher will remind us not to compare our physical postures to any other person, or body. Don't be competitive. It usually lands us in yoga-double-trouble, mentally and physically drained. Use the breath, relax, drop those shoulders, close your eyes :)

If, as runners, we can take yoga teachings with us from the mat to the road or trail, we will be in good mental shape to deal with the urgings of competitiveness. I'm not suggesting that we start running with our eyes closed but in the marathon the competition will spur me on, I'll have fun with it - the last thing you need is extra tension to add to the tiredness!

There is a great article about the mental aspects of running with marathon runner Kara Goucher in the US Runner's World this month - in the actual magazine, and also online.

I can really recommend it - LINK!

Combining Strengths

This week started on a high note. I attended an early morning Vinyasa class with a good running friend, who is relatively new to yoga, and we had a wonderful practice. The room was warm, the teacher excellent and the level of the class ideal. I also noticed that a normally insignificant strength difference between my right and left arm, was really exaggerated!

During the class we did a few vinyasas moving in and out of Vasisthasana and also a side fore-arm plank version of Dolphin plank pose, before then leading up into Dolphin. It was at this point that I really started to feel the difference in my left and weaker arm, and took a break - for a much needed rest in an attempt to be graceful before I crashed down to the mat!

I am sure that everyone notices strength differences between their right and left arms and legs, but I am curious to know how this affects our yoga practice, and if anyone has any suggestions or ideas as to how to maybe address the imbalance?

Or is it literally a case of realising that our right and left handsides are supposed to work together - the strengths combined! And is it only when we insist on doing one armed balances that the differences are really noticeable?!

The interesting thing is that also this week I have felt a tightness developing in my right hamstring, which is probably due to the higher mileage of marathon training - and also maybe a strength difference...(and a signal that it is high time for a massage).

Thanks to the Monday morning yoga class, if the right hand side of my body really is stronger it is something I'll need to be mindful of in the future!

Yogis Inspiring Oneness Month

April sees the start of 'Yogis Inspiring Oneness Month' - a month during which yogis will be sharing their insights, inspiring others to have a go - try a different class, learn a little more about yoga, delve deeper and may be discover something new...

As a runner, currently marathon training, not only do the physical aspects of yoga have an important part to play in my life right now - but so do pranayama and meditation. The awareness that asana practice brings has helped me to prevent 'twinges' from becoming serious injuries. Breathing exercises aid relaxation and meditation enhances concentration. Overall, yoga has helped me to become a more fully conscious runner, and person.

Today, quite aptly, the Yoga Journal wrote about the impacts of yoga:

"Our asana practice can have a positive impact on our lives because it constantly asks us to become more sensitive, more conscious, and more aware of our bodies, minds, feelings, and emotions. As our sensitivity increases, life becomes more rich and enjoyable because we can taste the unique flavor of each individual moment. More important, we also become more aware of what moves us toward our dharma, or life path, and what takes us away from it. This awareness makes us clearer and more peaceful, more able to elegantly handle life's endless dilemmas without feeling overwhelmed or fearful. As a result, we become more effective in all of our actions, and our presence begins to inspire and bring out the best in people around us.

The awareness that we develop on the yoga mat, though seemingly small, affects all that is. As we become more aware in our yoga practice and in our lives, as we move away from force and violence and toward sensitivity, feeling, and awareness, we change our individual consciousness and actions. In turn, these changes influence the consciousness and the actions of everyone we meet. Slowly, we shift the direction the world is taking."

The great thing about YIOM is that it plays a part in exactly what is stated above: awareness effecting individual actions. By sharing the experience of this, we can also learn.

Throughout the rest of April, I aim to write about and share the awareness that yoga and running bring as I make final preparations for, run, and recover from the London marathon.

YIOM was created by Lorin, The VeganAsana, whose blog has a full description of what it is all about and how to become involved.

Run for Japan

Last long run completed yesterday - 24 miles of dirt roads, verges, main roads and finally the trail home - all dedicated to Japan via Run for Japan.  

It is hard to imagine what the Japanese have experienced, and this video from the deck of a ship gives only a small indication of the size of the tsunami but it is still incredible. Listening to Dr. Donald Keene on the radio yesterday provided an informative insight to the culture of Japan, and the strength and resilience of the nation. Maybe a run in Japan will be the way to show more support over the coming years.

A friend recently gave me a turquoise Zuni bear fetish - for strength and good health/ healing. It's a wonderful symbol for everyone out there, all marathon runners and yogis, and especially those in Japan.

For more news about Japan and the rebuilding effort check out The Guardian newspaper.

Chia Champion

The marathon training is really starting to take hold now, and this week I've been feeling pretty tired. Of course, thoughts start to creep in about the level of training - has it been right, should it have been done differently, am I doing something wrong? But in the end of the day, when you're preparing for something like a marathon, there are bound to be times when you feel tired :) No worries. Keep the faith. Rest & Recovery are my new best friends.

I did remember that in the classic book, Born to Run, the Tarahumara eat chia seeds, which are an excellent source of nutrition for endurance athletes.

Luckily, after a suggestion from Om Gal, Whole Foods came to the rescue, where I found a packet of Bob's Red Mill Chia Seeds. Yesterday I went abit crazy for chia making first a post-run chia lemon/ honey drink, and then a quick chia bread.

Today is Friday: TFI Friday - rest day, and swimming day, but if the chia is doing the trick I'll let you know pretty soon.

Have you ever tried adding chia seeds to your diet? Any delicious chia recipes to share?

Paying Attention

Whether you're a runner, a yogi or neither the poem below is great for showing how even 

in the smallest of creatures we should be fascinated.

But first of all - we need to pay attention - and probably to ourselves first.

The poem inspiring us to pay attention, and see life as wild and precious is this one: 

(thanks go to my good friend Barry for bringing the entire poem to my attention)

The Summer Day

Who made the world?
Who made the swan, and the black bear?
Who made the grasshopper?
This grasshopper, I mean--
the one who has flung herself out of the grass,
the one who is eating sugar out of my hand,
who is moving her jaws back and forth instead of up and down--
who is gazing around with her enormous and complicated eyes.
Now she lifts her pale forearms and thoroughly washes her face.
Now she snaps her wings open, and floats away.
I don't know exactly what a prayer is.
I do know how to pay attention, how to fall down
into the grass, how to kneel in the grass,
how to be idle and blessed, how to stroll through the fields,
which is what I have been doing all day.
Tell me, what else should I have done?
Doesn't everything die at last, and too soon?
Tell me, what is it you plan to do
With your one wild and precious life?

Mary Oliver 

Water for the Long Run

Today is World Water Day, with the theme, Water for Cities: Responding to the Urban Challenge. What a title!!


Water is such an important topic and especially here in Arizona. I am only just beginning to understand the history around water rights and the complex issues surrounding allocation. Our recent trip down the Gila River highlighted the demand for water in AZ. The Gila once ran across the whole state to Yuma - but not anymore. And then there is also the Colorado River...but that's another story...

Just driving through Phoenix makes you think...why is the grass so green here, and why is there a golf course in the middle of the desert?! According to the UN's event map, only one school in Phoenix seem to have anything planned for World Water Day, and that was Mr. Peterson's Physics and Chemistry Classes in Glendale! I'm sure there were more, and hopefully there will be many more next year!

Luckily there are other happenings in Tucson.
The 2nd Annual Synergistic Water Festival has events planned to raise awareness and understanding - find out more about the line up here. Tucson is a growing city and it's great to see there is a movement with goals and outcomes for water management.

This afternoon when I head out on a trail run, I'll be carrying fresh, clean water from an indoor tap. Didn't have to pump it, sanitise it or transport it to the house. Pretty dam lucky.

Spring Revelations

For the first time on a long run I tried and tested gels this weekend. Don't know why it's taken me so long to move on to the little packets of sugary goodness, and to be honest...I've always been a bit wary of using a goo or gel, or any sugary supplement during training or even racing. But after last week's bonktastic long run, I was determined to complete the 22 miles scheduled for Sunday properly and so after spending some time reading around, decided to give it a shot.

Last year in preparation for the London marathon I did add Lucozade drinks to long runs, especially since it is the brand of choice available along the route. But, to meet the demands of the southern Arizona environment, a more suitable electrolyte drink was definitely needed, along with a sugary boost to aid endurance.

After a trip to the local Oro Valley Bike shop (looking for the lightest goo available) I came away with a Power Bar Energy Gel , a Clif Shot and also a sachet of a Green Tea blend electrolyte drink. The combination might sound a little strange, especially taste-wise, but in the end of the day, it did the trick! On Sunday morning I was up early (even after a late night super moon gazing/ photographing) and drove out to a quiet nearby retirement community, stashing a bottle of electrolyte at the planned 5mile point, leaving another at the car, and then setting off on the planned two-11mile-loop run. Both gels proved to be tasty, edible and easily digestible, and the drink ideal as the temperature started to rise. At 20miles, when I still felt strong and relatively comfortable - I realised that this was the way forward :)

This morning it came to light that a runner, McRunner, who had set himself the challenge of eating only McDonald's food for the last 30 days before the LA marathon - ran a personal-best of 2:36:13 yesterday! Wowee!! McRunner had also been allowing himself to eat: Non-McDonald’s water, PowerGels, multivitamins and ibuprofen when needed. 

There are lots of different factors that come in to affect on a marathon day and can influence a runner's final finishing time - an article on the Running Competitor Network suggests that endurance athletes may be able to survive on junk food (high fat, high sugar) because their bodies can handle it - but only for limited periods of time.

After adding gels to the Sunday long run yesterday I can definitely testify to the benefits of sugar-laden goodness, and also the water, multivitamins and ibuprofen as McRunner realised, but I'm just not sure about the junk-food aspect...again, it doesn't sit well with the principle of ahimsa.

There is a plus side, McRunner's challenge has raised over $27k so far - you can add to the total here. 

What do you think? As a runner, would you be prepared to try a challenge similar to McRunner? What about yogi's?

Wild and Precious

With just month now until the London Marathon, these last few weeks of training are really important.
There is the 'taper' to look forward to, the period during which the body is given a bit of a rest and prepares for marathon day. And also the final long run...


The BBC recently published this short video on their website about the importance of building a good foundation for marathon running. It discusses the need for strengthening and watching out for 'Runner's Knee' - the pain caused by IT band problems - specific yoga stretches and general Yoga practices will help with all of these!

It also reminded me that in 2008 when I was training for my first London marathon (whilst stretching in front of the TV, watching the BBC news after a morning run) I heard that the UK's Olympic rower James Cracknell was going to be running and aiming to break 3 hours. That was also my goal, and so on marathon day when I ran past James Cracknell at about 4 miles, everything seemed to be going swimmingly. Of course, many miles later he cruised past me and went on to break 3 hours but by then I just couldn't do anything about it, having started out far too enthusiastically (probably spurred on by the thought that I was in front of James Cracknell...what a fool)!



Right now James Cracknell is making a remarkable comeback after a cycling accident near Winslow, Arizona, from which he was lucky to survive. It is so inspiring to see anyone return to sport after incurring an injury, and there are many who do - but to return in such a way is quite amazing!! Check out this website for an idea: http://www.jamescracknell.com/home

Yesterday, up in Prescott, Arizona this sign summed it all up for me:

Love it.

Sunday Farmer's Market

Nearly forgot...In between sipping tea and running this morning, we went to a Tucson Farmer's market.

We went specifically to meet up with a rancher whose path we crossed last week on the Gila River.  Check out a video of one of the Gila crew giving the rancher a ferry across the river here.

In return for keeping a rancher's feet dry, Paul Schwennesen (we later learnt his name) offered us a Ribeye Steak - and so this morning we popped along to the St. Philips Plaza Farmer's Market for some meat (but as a vegetarian I have donated mine to the carnivore's cause)! The Double Check Ranch raises grassfed cattle, which is definitely increasing on the consumer's shopping list and making it in to the news.

Double Check Ranch is now on a list of places to visit!

Mad Dogs...

Today, when most Tucsonan runners were probably up and out early, I was still drinking a morning cup of tea. Setting out for a long run at about 11am on a bright, warm, sunny southern Arizona day is not something a local would do...I learnt the hard way and had to give up my 'long' run after 13miles - mainly due to setting off too quickly and then inadequate hydration :(
Mentally it was abit tough to quit the Sunday long run, but it's ok, overall I've had a great week of training and can fit in a few more miles next week! I also want to be able to get up for morning yoga and run tomorrow, not be in a shell because I thrashed by body just to finish one day's training. So...the long run really was about the long run...

Rocky Running

Quite often when I head out for a solo trail run I'm advised to carry a mace or pepper spray, mainly to ward off dogs, since there have been instances of rabid dogs in these parts! It doesn't fit very well with the principal of ahimsa or non-violence, but when there are also mountain lions and bob cats in the area, it does make you think twice. However, if I was ever lucky enough to see a large cat of any type - I'm sure I'd drop anything and everything in amazement and either freeze to the spot, or leg it!!

This morning I forgot to take the spray, so decided, just for safety...to carry a rock in each hand. It may sound a bit far fetched (and even worse than a pepper spray) but after a while I realized they were acting as natural weights - nothing wrong with a little resistance training during an early morning run! It also made me feel slightly better about running around carrying rocks...  

Back at home, sans rocks, I dived in to the cupboard for an Emergen C satchet. These little packets of wonder are ideal for post-desert run rehydration - and are hard to find in the UK so I'm lapping them up here in the US.

Blog Challenge - a photo of something you love...

I love travelling and exploring new places. Right now, living the desert is fascinating, I love running out here (including all potential and actual animal encounters!) and I can't wait for the cacti to bloom (with maybe pink flowers aka Tree Hugger Moldy Peaches) - like this big fella - the Saguaro...
 

hasta luego, amigos

The Best Laid Plans

To keep up with the Blog Challenge, I still have some work to do...

But I also have some marathon training to do, which today will involve a recovery swim in a fantastic outdoor pool with a view of the Catalina Mountains and Pusch Ridge...

And also a session from Richard Nerukar's book: Marathon Running, From Beginner to Elite. 2nd edt.
It's a great marathon book, with snippets of information from Richard's own running career sandwiched between advice on training and staying healthy during the marathon run-up :) There are simple 12 week training plans in the back, but the only slight problem is there isn't a 3 hour target time plan so I've been switching back and forth between the 2:45 and the 3:30 programmes - trying to do more from the 2:45 programme. With my marathon personal best clocked at  3:03 from 2008 the aim right now is to dip under 3hrs - which I would be over the moon with, but there are still quite a few key training weeks to go - so with those words, I'd best be off!

Grounding Intervals

And I do mean grounding intervals, not grinding - as might be expected :)
Interval training is hard work but a pretty essential part of any runner's training plan so today I ran a pyramid of intervals on a hilly dirt road: 1min, 2, 3, 4, 3, 2, 1 - all with 1 minute recovery between...

The grounding aspect I imported from yoga teaching, let me explain...As the length of the interval started to increase, and the tiredness started to set in, instead of collapsing I tried to stay grounded, steady and upright, to get as much air as possible into my lungs.
Then during the recovery between the intervals I tried to stay relaxed and rooted...Often in a yoga class a teacher will tell you to 'root' down through your feet whilst keeping the shoulders relaxed in a standing posture. This aspect will mainly help to a runner to prepare for the next interval coming up.

Maintaining good posture during and between efforts in an interval session will help to build stamina and strength and keep your airways open. All in all increasing your potential as a runner! Bingo! But easier said than done...The key is stay relaxed during intervals and things will come together.

New Balega Socks!

Brief post about some new socks I was just given! They are produced by a South African company called Balega. If it hadn't been for a post on My Run Australia I might not have remembered to say how good they are!! I don't often rave about socks but the Balegas are light, noticeably comfortable and really breathable - ideal for warmer climates but they are also seamless so no blisters :)

The company also have a great ethic and have created The Lesedi Project (meaning Light & Enlightenment), with four community initiatives - one contributes to a scholarship fund for a school positioned along the Comrades Marathon route.

Even if you just check out the website, listen to the music and read about the Balega work you can't go wrong!

Thorny Trails

After a great, refreshing four days on the water today was a day to connect with dry land. With a few extra miles to log this week I've started doubling up, and am really enjoying it! The morning run is an easy shake/ wake up, the evening run a more steady, upbeat kinda thing :)

At the moment at least one run a day is along a trail. It's such an ideal way to experience the great outdoors but occasionally there a few problems, especially when you head out in road style shoes, not quite designed to withstand thorny subjects...see below...it did literally stop me in my tracks!!

In an attempt to catch up with the blog-challenge it will be a multi-tasking blog post tomorrow...watch this space...

River Running?

Day 3 blog challenge: a picture of the cast from your favourite show...

Umm...tricky...it would have to be something like The Vicar of Dibley or Black Adder - no pictures I'm afraid, but the Yoga Journal website has a pretty good and very informative TV channel! Excellent for times when you need alittle extra inspiration...

Today a few of us are heading out on a river trip and I'll be taking a brief hiatus from marathon training, which I think my legs are ready for after 13 days on the trot and plenty of miles. We're going to float, paddle and camp our way down the Gila River and look out for desert big horn sheep along the way. I might also sneek in a few Sun Salutations.

The new moon on Thursday also marks the festival and celebration of Maha Shivaratri - which people around the world, and on the Gila River, will be marking by fasting, keeping fireside vigils and blessing the Hindu Deity Shiva.

What will you be doing for Maha Shivaratri?

Running, People & Time...

Blog Challenge Day 2 - a photo of you and the person you have known the longest...

It's really tough to think of the one person you have known the longest!
It should naturally be your mother, or father, or parents, or even grandparents.
Your best friend. Your dog.
Or maybe just yourself?!

But if you're lucky enough to have one or two siblings then surely they fit into the relationship category that hits pretty high on the time tree.

When it comes to running, some of the best runs (swims, hikes, and times) I have ever been on were with my brothers and sister.  Below are a few pictures from memorable times with them.

Catching the sunset at the end of hiking Suilven in Scotland with my brother (3x London marathon finisher, 2:42pb - worth taking notes from)!











Back on Beadnell beach after a sea swim with my tri-sister

Goofing around with my little brother, who sometime rolls out of bed for a half-mara...

NB: A further challenge is see more sibling time on the yoga mat :)

March Challenge

Today is a big day: March 1st! Spring is in the air, and lots of other things...

Such as Maha Shivaratri - the Hindu festival of worship devoted to Lord Shiva, renewal and liberation aligned with the new moon.

In the spirit of renewal and I have accepted a blog challenge, in an attempt to write more often and more from the heart about yoga and running:
http://caitmanock.blogspot.com/p/30-day-blog-challenge.html

It all fits pretty well together so here goes...
Challenge Number 1: a photo and ten facts

1. The above photo was taken in Mexico, in the cafe of a wonderful garden where I worked in return for yoga classes. The couple who ran the garden were devoted to creating green spaces - all without electricity.

2. I was once belonged to a cross-country running club called 'The Waders'...think mud...
3. Virabhadrasana II or Warrior II is one of my favourite yoga asanas - grounding and opening - named after a warrior who was a reincarnation of Lord Shiva.
4. Being vegetarian now seems natural but it wasn't till a few years ago that my brother and I decided to start eating more consciously after a deep conversation in a cafe in Cologne.
5. The first ever yoga class I took was at Newcastle University, with a fellow marine biology student - my lovely friend Jane.
6. When I first started practicing yoga a downward dog made my arms shake - yikes!
7. The first ever yoga class I taught was on Rapa Nui - only because the real teacher didn't turn up! It was an eye-opening experience and called for drastic improvements with my spanish vocab...
8. Running happened by accident - I was a swimmer at the time but was then offered free entry to the local running club: Darlington Harriers after a schools competition - dilemma when you're 11yrs old.
9. Thankfully running has taken me to some great places, including Northern Arizona University!
10. Yoga has taught me how to breathe properly - a great help if and when you need to relax :)

Yogging?

Lots of runners will identify with the quandary of how to react when a friend says they spotted you out 'jogging'. Do you respond positively and calmly because you know it was an easy day. Or do you react defensively because, 'I only looked like I was jogging?' Or maybe you quietly correct them because you were actually 'yogging'?

To quote Ron Burgundy, "Veronica and I are trying this new fad called uh, jogging. I believe it's jogging or yogging. It might be a soft j. I'm not sure but apparently you just run for an extended period of time. It's supposed to be wild." Wild. 

The urban dictionary has a few different definitions for yogging but surely it's also the combination of yoga and running? Not sure what Ron Burgundy would have to say about that...

Hip Openers Anonymous

Most runners will know and admit they have tight hips - very tight hips!
Training for the London Marathon right now isn't helping the elasticity of my hips, but luckily yoga is and when I stretch out in a hip opening asana like Pigeon Pose and then move into the aptly named Bird of Paradise the tension melts away.
I did suddenly realise that a slight addiction to hip openers could be developing, which is surely OK for a runner? To counter act the many miles of running, I need hip openers most of all to helping to correct imbalances, don't I? But oh to  neglect the hamstrings...
I have to face up to the facts: I am a runner, and I love hip openers.

Stretching or Yoga?

New evidence is in the public domain that stretching before running doesn't make a huge amount of difference to the risk of injury!

Dr Daniel Pereles, from George Washington University found that stretching did not have any effect on injury rates among runners. The factors that did seem to influence whether the runners hurt themselves were body max, previous injury history and also whether or not a runner changed their routine, from not-stretching to a stretching! The risk was greater for stretchers who were told not to stretch, increasing the risk of injury by 40%, while those who switched from not stretching to stretching increased their risk by 22%.

The take home advice of - if it works don't try to fix it, is a strong message. Dr. Pereles stated: "I can't tell anyone there is conclusive evidence that stretching makes a difference in injuries or performance."

Last week I tested non-scientifically whether or not yoga made a difference to my own running, and if it was better to practice yoga before or after a run. By the end of the week the deep yoga tool-bag unveiled not only stretches and asanas to help me prepare and/ or recover from a run, but it also helped me plan for a particular type of run. Hill session coming up - try to correct your posture, adjust your breathing = yoga. Expecting to feeling tired at the end of a long run - remember to lengthen the spine, lift up out of the hips and relax the shoulders = yoga.

If Dr. Pereles tested whether yoga made any difference to runner's injury rates I wonder what the findings would be? What do you think?

THE IMPORTANCE OF YOGA FOR SPORTS PERSONS

THE IMPORTANCE OF YOGA FOR SPORTS PERSONS

Run then Yoga or Yoga then Run?

The debate over whether to run before or after yoga has been going around in my mind.

Ideally I'm sure almost everyone would agree that yoga-run-yoga would be the most beneficial for your body, but more often than not run-yoga is what realistically happens. 

A few weekends ago in Santa Fe I met up with a friend Cameron for a trail run around La Tierra Torture! Luckily it was not too torturous, and we managed a fine run, with 360 degree views of the surrounding area - more renown for it's annual mountain bike race.

After the run I decided to check out the local yoga scene and so looked up Yoga Source and went along to a class that was perfectly timed to start about 45mins after the run - time enough for a quick shower, banana, granola and water. We started out with a Reclining Bound Angle Pose, which on a Sunday afternoon, post long-run - was lush! Super Supta Baddga Konasana :) The rest of the class was needless to say pretty sublime, and we ended with the extremely relaxing Legs Up The Wall Pose - Viparita Karani. All great yoga, post-run.

In the middle of this week, I tried a run, post-yoga. At first I thought maybe I would feel tired or abit wobbly, but not at all - it was great too! I felt very fluid and relaxed, and 45mins turned into an easy hour. I was tuned into my body and breathing and could have kept running for hours :)

This week I'm going to keep switching it up to see how things go.

Yoga, run, yoga, eat, sleep, yoga, run, yoga, work, play, yoga, run, yoga, eat, sleep, yoga, work, run, yoga, play, yoga....