Target vs. Field

Since my last post, Outside-What a place, I have been super mindful of my focus during running. I posted a short video last week, about nature deficit and toward the end of that video a reference was made about being target versus field focused.

In the spirit of Running Now, my name sake, of course, and being mindfully present while I run, I wanted it to be that I was always target focused, in which I am focused on something very, very specific. It's that kind of focus on anything that keeps a person present. Try pulling a kid away from a video game. That's target focused. Those kids are totally present in that experience and that's what I wanted for me as a runner...total presence.

Check out these two photos as an example for runners. Ask yourself which photo would be your field of view? The closer one, because you're tending to the technical slope, or the wide angle because you want to look at the creek and the rest of the forest?


Most likely, as I have found, it's both.

In leading some 5 Peaks Trail Clinics, I have really become aware of what I am thinking and doing while I run so I can share what I know. That thinking, it turns out, has shown me that I am often field focused as I run. This is how I take in smells, sounds, and the beauty around me. Most of us are field focused most of the time in life. Busy lives mean busy minds. For some reason I was a bit disappointed to realize how my mind was open to the field. In watching my nature deficit video again however, I recognized the positive nature of allowing your mind to shift from target to field and back again. The general focus is still running in the woods, for which I am entirely present, but I move in and out of my thinking as the terrain changes from technical to non-technical. The mind, according to Dr.Richard Louv, needs this kind of variable stimulation. In my own words, being too target focused will eventually become a strain on the brain, as will always being field focused. It is the balance between target and field focus that allows us to feel relaxed when we finish a run. As long as you don't go out and write a mental grocery list while running, you should feel a release from the rest of life when you're done. Think about this. When you start thinking about dinner or lunch while you're running, that often tells you the run is over. You have to Run Now.

Outside - What a Place!

Following Orcas in February I slowed things down a little. I eased off the distance and my runs became more about getting into nature and being with friends. These are the best runs. You have the trees all around, dirt and mud under foot, some fresh and crisp air, great conversations, and the carrot on the stick...a post-run java.

In early March I pulled up the icalendar and started poking in Coach Phil's spring workouts. It was exciting, and still is, to see the workouts for the week and check'em off as they're done. Three or four times a week I get out and just do as I'm told, while hoping I'm getting faster and this tuned regimen is working. Several of my key workouts certainly look better already, but a few races will tell the true tale.

Anyway, running recently has become about the workout, and I love that, but this past weekend reminded me again of those less structured days following Orcas. In particular, this past Sunday on which I took a nice easy walk up to the first summit of the Stawamus Chief. It was just me and my round-bellied Lara. The sun was beating down, while a cold Squamish wind forced us to keep moving, and the smell of the forest...it just was. I think sometimes I lose sight of why I'm really out there. It's not only to stay fit and be my best, it's that innate draw toward nature, the one I remember so well from my childhood where I explored tree stands, creek beds, and caves all day long. I really did come home when the street lights came on. And when they went off again in the morning I was back out there.

There's something about nature that keeps me happy. I think most people feel happy out there, but often don't stop to notice it. It's not really a workout-runners style to stop along his route and listen to birds or smell the cedar, but try sometime. Most ultra runners would agree that the best runs are long adventure runs with friends and I believe it's because these runs allow you to take time to smell the proverbial flowers. You really can stop and notice how happy you feel out there.

This post actually comes from a strong sense I have that my sixth grade students are not connecting with nature and feeling the happiness I bring to school every Monday morning, after a weekend in the green. Perhaps there's a similar happiness at Metrotown or messaging with friends, but there's nothing like free and unstructured play in nature.

Have you ever heard the term "Nature Deficit Disorder"? It's not an actual medical disorder yet, but the term was coined to describe all that children are losing by not engaging in nature. Richard Louv, the terms creator, defines it as "The cumulative effect of withdrawing nature from children's experiences". For whatever reason, over protective parents, spatial constraints, lack of interest, whatever . . . kids are not playing outside like they once did.

Check out this video and think about it.

Us trail runners, like mountaineers, skiers, climbers, hikers, whoever, really are the kids that played outside all day long. Look at us now. When we're not outside, we're looking outside and wishing we could be there. Nieces, Nephews, brothers, sisters, sons, or daughters...get'em outside. They're definitely missing out on something huge and happy.

Random Easter Post

The bunny arrived at my house at 6:30 am. You're not actually supposed to know when s/he has been, but I knew immediately when I heard my coffee maker working away. In truth, I set the timer the night before, but it really is a wonderful little surprise each and everyday.

After sucking back some liquid, life-giving strawberry, chia, and mixed berry Vega smoothie, with a coffee of course, I darted up to pre-sweep the "My First Trail Race" course. It was only 7:30 so the trails were barren and it was just me and my roll of pink striped tape. Bounding from a tree and then to a bush, like the bunny of the day, I hung tape where I'd like to see it as a runner. Seems like the right thing to do, but I got a little tape happy and ran out. I went back for more and told the race director to send the marshals home - the tape would be enough. I marked it wicked.

It took me about an hour to tape things up and then I met Duncan, and by chance, Brad De Abreu, for a jaunt over to Mount Seymour and back. It was a beautifully, quiet morning out there with sun streaming through the mossy branches and some brisk air to keep things fresh.
Some follow up to last weeks blog, "Running Strong"

I suppose the nature of the word "strong" is misleading. A fellow trail runner with a heap of experience in trail running as well as in conditioning, sent me the following comment:

The one problem I have with what you said is the low weight high reps.... To build strength, you need to lift strong...1-5 reps. However, this type of lifting should only be done at a specific time during the training cycle before the power phase and maintenance phase. I think I have missed the boat on it this year but am looking to truly incorporate it into the plan next year in the off season (I'll make one). I know I need it as I am battling a right hamstring issue right now!

Nicola's so right. I suppose I was being a bit too loose with my use of the word strong. For me Running Strong means being able to maintain your form over distance and through a wide range of terrain. I suspect what I am talking about here is muscular endurance: being able to call upon ones muscles for duration, rather than for maximal effort. I know enough to say her comment is spot on in that the phases are key, but I'm not a personal trainer so I'll leave the rest to the experts. For me, Running strong is about running with consistent stability and free of injury.

Post-blog addition: For more on this check out Nicola Gildersleeve's article in North Shore Athletics' Newsletter.

Running Strong

The runner's workout is typically thought to be lungs and legs...and maybe some arms too, if technique is important to you. There's no doubt this is the case, but so many of us overlook the importance of strength training, me included. The past few months my experiences have led me to notice a greater and greater connection between the runner who is running well and the runner who is running strong.

I have to admit, this isn't my phrasing. I first heard it from North Shore runner Eric Langhjelm, who called his blog "RUN STRONG" (Note: hasn't been updated since child number two and start of real-estate career). And just today, following the direction of coach Phil, I found the phrase being used by Jon-Erik Kawamoto, on his blog jkconditioning.com. This is a great blog related to strength training for the endurance athlete. If you haven't already looked at it be sure to.

So how does this connect to me? Even though my Dad used to say the world does not revolve around me, it ultimately does here in my little blog world.
Anyway, back to me. Since about September of last year I have had more tiny ailments than I care to count.... foot cramping, tightness in my big toe, crazy tight right hamstring and right gluteal muscles. And then a strained calf (soleus), a rolled ankle, and finally a partial tear of that right hamstring. Okay, the list isn't that long, but it has been none stop. I've sought help from the best in Lesley White, my R.M.T., and I continually stretch. What has suddenly plagued me? These past few days, within various conversations and activities, it hit me...

My schedule has become less hectic lately and I've recently made time for Yofit, a local recreation center cross breed of yoga and pilates. Between that and a home routine of yoga, things have started to fall back into place, literally. The yoga has done exactly what Jon Erik Kawamoto discussed. It has helped me to build strength and stability...and flexibility, through a variety of movements and positions. "Running alone", he writes, "will not help you to build strength", and I totally agree. Runners must find some balance between strength conditioning/maintenance for general core stability and to improve their running, if not just for overuse injury prevention.

I know what you're thinking, "So how can this type of conditioning help a runner? I don't want to be all muscley and bulky. It'll make me heavy and slow". The answer is, you won't get bulky. You're a runner. A properly designed program is only meant to help you build lean muscle mass. Less weight more reps and loads of variety. The strong runner is able to keep his form longer and allow the appropriate muscles to do their jobs longer. Everyone knows someone who has had IT issues. This injury is occasionally related to skeletal issues, and almost always related to a weak gluteus medius.

Folks like Gary Robbins, Tamsin Anstey, and Nicola Gildersleeve have each paid their dues in the gym and in doing cross fit classes. These people are a true testament to the powers of strength conditioning for the runner. For me, I won't be doing any curls, squats, military presses, or bosu lunges, but I'll carry on with my yoga/pilates and hope to maintain my already massive biceps and bring back my alignment. Especially now as my running schedule gets more intense and my summer plans get closer.

The bottom line is that a runner who wants more of him or herself cannot just run. There must be some balance to prevent injury and fatigue, and to maintain form.

Ironically, I found the following article in Impact Magazine the day after this was first posted . Check it out, Run Stronger, Run Longer. And there are others with it, one by Jon-Eric Kawamoto and another by Peter Twist.

What if I don't want lemonade?

"When life gives ya lemons, make lemonade". I've always loved this little pick-me-up phrase. As a teacher I've used it many times to cheer kids, but never has it been used on me. Hell, I'm always making the best outta' things. This past week I used it on myself twice and I hated it. Screw off I say to lemonade. What doesn't make sense is that I never ordered lemons in the first place so why should I accept them and try to make them into something more desirable?

Having just returned from a very very brilliant eight days on Kauai I suppose I seem to be spoiled and bratty, but I really was disappointed this last week...twice. I had planned to run the 22 mile return trip out to the Kalalau Valley on Kauai's Na Pali Coast and it didn't happen. The best runs are always adventure runs in new territory and Kauai's lush, mucky, north shore was it. Unfortunately it was too lush and too mucky. We drove to the northside of the isle on Tuesday morning to do some recon because we'd heard it was a mess over there. People were saying it was impassable and never should I try running it. Like any good trail runner from North Vancouver, I thought maybe I knew a thing or two about mud and rugged terrain so I, with my lady friend and her belly full of child, hiked the first two miles to find 30 or so hikers stranded at Hanakoa's river edge. It was too swift and too high to pass. Maybe tomorrow I thought, knowing full well the outlook wasn't promising. We hiked the 2 miles back to Ke'e Beach and did some snorkeling and ate chips and salsa with the resident chickens. Two hours later we saw some of the hikers exiting the trail - they'd given up the wait to get out there. The next morning the rains returned and a couple hikers informed us that part of the trail had been wiped clean into the ocean at the 6 mile marker, Hanakapai'i. The lemonade in this story... I wasn't stuck beyond the six mile marker and I'd conceded to allowing myself a week off running and some outdoor yoga. I found some incredible spots and there's nothing like a little down dog while smelling the ocean, feeling the heat of the sun and the gusts of the wind on your face. This really did work out perfectly I guess.

Just a week ago I had written about being tired and needing a break. There was no doubt I needed the break and life made the choice to take one real easy.


The trip became, outdoor yoga, snorkeling reefs, hiking in baby poo mud, chips and salsa and beer, coffee, and early rising in tent city to the cock-a-doodle-do of roosters. (Kauai has a chicken problem if you don't know)

I managed to stay clear of the internet for the week and when finally, on Sunday night, I saw the Knee Knacker lottery results I'd been anticipating, I was pissed. Not drunk...mad. I just assumed it wouldn't happen to me. I didn't "win". Everyone I train closely with got in and I didn't. You should've seen me stomping around Honolulu's open-air airport. I was a whiny little be-atch and somebody was gonna' pay. We were hungry so went into a place to eat. The $16.00 hamburger sent me over the top. Who do airport shops think they are? Have they ever been in the "real" outside world? Steam pouring out of my ears, I plowed out the front door of that place to pout on the benches in the hallway. Prior to the lottery I just assumed I wouldn't care if I didn't "win". I'd volunteer or just do some other race. This morning I applied to be a Knacker vollie and I may do something else, perhaps Stormy 50 miler, but I didn't order this lemonade dammit. A day has passed and I'm coming to terms with it all. It is what it is and I'll just have to order something else from the menu.

Where am I now that I've written this blog? I actually feel better having spat it out. I do understand the whole "...make lemonade" thing, but I don't want to. I was so looking forward to the Knee Knacker this year because having done it before, it's a benchmark I can compare myself with. For whatever reason I will be busy doing something else. I don't know what yet, but I can't wait to find out what is planned for me. I am thinking strongly about Stormy. It would be my first 50 miler, which was one of my years goals, and it's on gorgeous trails I know. Plus, I'd be close by in case my soon-to-be child tries to make it's debut.

...Run Now.

Yeah baby...Trans Rockies here we come

Registered for Trans Rockies yesterday and I can't even believe how excited I am. I just can't get it off my mind. It's like a kid at Christmas. I was starting to wonder if we'd be going. Flight Crew teammate Duncan Coo and I will head down to Colorado in late August for what some refer to as a 6 day camp for runners. Perfect!

Run Down

It's been several weeks since my last post and I think that is congruent with my running schedule. After Orcas I just felt completely trashed. Not just post-race trashed, but really beat down from a combination of illness, moving, busy work schedule, and the early arrival seasonal allergies. I had a short run with Duncan late last week and he burst out laughing at how slowly I was moving. He literally could've walked and kept up while I felt I was working my ass off. I really wanted to just hang with Ronnie, like this dude.

Feeling a little down about it all, I gave myself a few days running break , but kept in the blogoshere. While not running I needed to keep up with what others were doing. Guess what theme ran throughout? Tiredness and illness. Yeah! I wasn't alone. I mean I feel badly for others who are feeling crappy, but it just helped me to feel okay resting. I have a hard time taking time off while others are out there training.

Anyway, I ran a speedy 11km last night in the Rice Lake/Lynn area and felt excellent. I wouldn't say I'm recovered, but maybe just getting used to running tired. With the onset of seasonal allergies I 'm forced to run through that hypoxic feeling. You know the one where you wheez like Fatty McGee and get a little tunnel vision on big climbs? It was tough and fast, but at least Coo wasn't laughing at me this time.

It's okay to take time off, but like so many of you I find it mentally challenging to not be out. And when I am out it's tough to stay focused on the run and not the lethargy.

Kudos to Adam Campbell who commented on some of the same feelings over the past two weeks. His advice to just get out the door and see what happens has helped a lot. Get changed, give yourself 10 or 15 minutes and if it's still bad, GO HOME! Just getting out the door is the biggest battle.

To all of you out there suffering this tiredness: It's a great time to slow down, enjoy the runs as runs and not training, go home if you feel crappy, and enjoy the feet up experience.

On the mend, I'm headed up BCMC this afternoon, a little snowshoeing on Grouse, and off to Kauai this Saturday to run the Kalalau Trail. Crossing my fingers that my allergies don't follow me across the Pacific.