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 :)