As I ran through the snow, which was flying horizontally over the snow drifts almost as tall as me, a windsock in the flight line caught my eye. Now I know what 28km/hr (possibly more) winds feels like. I can’t see race day being cancelled for much so I feel like I should be prepared for anything. Today’s wind definitely helped me push myself. It was also great to practice falling into my window of balance. #chirunning#saguenay#ironhorsemini#merinowool
This is my first time sharing feedback from some of my Chi Running workshop clients...so here goes!!! 😊 ☆Hi emer. Wanted to let u know I took 40 seconds off my 5km pb on Saturday. Yes I'm training hard, doing good smart training but using my chi running knowledge 100% got me over the line in 20.28!
☆Hi emer i got a new pb thanks so much for all the information, I tried my best to keep my form while running. ☆Thanks Emer! Your breathing tip helped me enormously. I really enjoyed and didn't sound like Darth Vader 🤣 ☆Emer, you gave very clear instructions with visualization to remind us how to position our bodies. I left your workshop feeling I had learnt loads and had loads to work on. Thanks for your patience. I felt you brought everyone on board no matter what level runner they were. Well done you are a natural teacher😊 ☆Emer, that was a great workshop this morning. You should be so delighted and proud of the advice, service and guidance you are providing. Massive well done. I thought it was so professional, so informative and just excellent!
Join me on Saturday 2nd March in Piltown Co.Kilkenny for my next Chi Running workshop and see for yourself the positive impact Chi Running can have on your running technique 👍 #chirunning#chirunninguk#speedwithease#runrelaxed#nopainallgain#instarunners#weloverunning
Every morning I write down 3 things I’m grateful for and this guy always makes the list. He may not be a Valentine’s Day fan but I’m so lucky to call him mine. I can’t imagine life without you @prendaa ❤️🥰
Tried a guided interval run with #nikeplus and it was a lot more fun than my usual steady (ish) pace. It didn't count the .5 mile warm up, but that's okay. Glad I got to make up for yesterday getting cut short by a storm with nice weather and some speed. #chirunning
For everyone who has been checking in on “single-life Lori”, first of all thank you.
Here’s a behind the scenes of my favorite things:
Running club night. 4 track miles, with a great group of people at my fastest pace yet (pain free!) #chirunning
Amazing @rooseveltcoffeeroasters cappuccino after at my new favorite place to work / meet-up @olentangyriverbrewingco . Bumping into friends every time I’m here. Sports on in the background.
Gluten free cookies from @pattycakebakery . (All those miles.... well earned... and yes had a light dinner before running... not just cookies!) Finishing up work. Tonight it’s Marie Forleo B-School discussions with those who signed up for the free training (lorimercercto.com/13keys)
And off to pick up the kids soon after they spent the evening with Dad.
This isn’t just made up niceties for a pretty Instagram post. Feeling pretty settled in and blessed.
Owning the tears when I need to because life isn’t fair and stuffing them looks way uglier (raise your hand if I texted you about my emotional start to the morning). Cheers to my tribe. You know who you are and I wouldn’t be here without you 😘
Een mooie tegenhanger voor alle loop activiteiten en (kracht) oefeningen komt uit de qigong: de 8 brokaten. Voer de bewegingen langzaam uit en je ademhaling en spieren worden op een heel ander niveau belast. Hier mooi uitgelegd: Zo heb je naast een cooldown ook een mooie calmdown 😀 #hardlopenisleuk#hardlopen#qigong#chirunning#prorunnl
I'm getting used to the new work and sleep schedule, and I think the speed and endurance will be back up soon. #chirunning#nikeplus
0 115 days ago
👣Running Session suitable for all running levels (ladies and men)
🥇5k in 5 weeks FINALE RUN
Both in the Iverk Showfields Piltown •8PM:
💗PILATES in the Marian Hall Owning (ladies & teens) ☆TUESDAY:
•10AM & 11AM: 🧘♀️PILATES in the Parish Hall opposite Anthony's Piltown (ladies & men) ☆WEDNESDAY: •10AM : 😍PILATES in the Parish Hall opposite Anthony's Piltown (ladies & men)
•6.30PM: 🏃♀️Running Session suitable for all running levels (ladies and men)
🏃♂️Running Session suitable for all running levels (ladies and men)
🏅5K in 5 weeks FINALE RUN ⚠️⚠️PLEASE TAKE NOTE: WE ARE MEETING IN PILTOWN SCHOOL FOR THESE 2 RUNNING SESSIONS⚠️⚠️ ☆THURSDAY:
•3.45PM-4.30PM: 🎈KIDS PILATES AND RUNNING (5-12years) •7PM: 💥PILATES (ladies & teens)
•8PM: 🧘♂️PILATES (Men, ladies & teens)
All in Piltown School ☆Saturday 2nd March:
CHI RUNNING TECHNIQUE WORKSHOP in Piltown School, Co.Kilkenny
This is not exciting in so many ways but it is worth showing Why?
Because the respiratory infection that's kicked my ass the past week is on its way out. I couldn't even walk around without going into full-blown bronchospasm and coughing fits.
My HR would spike into the 180s and 190s without much stress that combined with sinus congestion that make it feel like I'd stroke out at any moment.
Zero energy meant my time was spent mostly asleep, miserable, or cranky.
My resting HR is back down although I'm not fully recovered.
So today's 1hr wog (jogging walk) with the results of ok pace without dangerous tachycardia and feeling pretty energetic, was a HUGE success to me.
Schedule was for a 10km Tempo workout.
Started with 10mins Body Loosener drills, to loosen up the joints.
Did a Warm Up of 3kms and started the Tempo workout. Plan was to run each km in sub 4 mins pace and attempt the 10k in around 39mins. Initial 2 kms of the Tempo was nostril breathing only, but later moved to nostril inhaling and mouth exhale in 2 : 1 pattern. Getting into a good rhythm is the challenge, and was not easy. Post the 5 kms of the Tempo, reminded myself to go stronger with each km. The final km was the biggest challenge to be the strongest.
Initial 5kms in 19m 30s, next 5kms in 19mins. Thrill of maintaining -ve splits is always high.
10kms @ 38m30s, Avg Pace 3m51s/km, Avg Cad 176spm
Post the tempo, finished with 3.7kms cool down run and 2 tender coconuts
Total of 16.7kms @ 1h 08m 59s, Avg Pace 4m08s/km, Avg Cad 176spm, Avg Std len 1.38meters
Among the very few occasions where I run 3 intense workouts in a week. Sunday was Urban Stampede, Tuesday was the 4000m * 3 intervals and today was a 10k Tempo run. But the alternate days in between was complete rest with no strengthening workouts.
5 2127:12 AM Sep 6, 2018
When it comes to running, one of the biggest issues caused by shoes is heel-striking.
Wearing thick cushioned soles reduces the biofeedback we receive from our environment, and our ability to perceive and react to terrain accurately is affected. Modern soles—cushioned wedges—promote landing on the heel, which has converted most people who wear them to heel strikers. Heel striking has many detrimental effects on our skeletal system and connective tissue; many conventional runners destroy the cartilage in their knees from chronic acute impact. 🦵🏽🦶🏽
Read more about the detriment of heel striking, and what you can do to run healthier on our blog! Click the link in our bio >> Chi Running 👣
SO HOW DO I CHANGE MY FORM 🤷🏻♀️
Sooo I think what is missing for a lot of people is the connector between their form —> and the right form. 🙃 Here’s how I’m working on getting from A to B!
1️⃣ Know what good form looks like
Watch videos of elites running, YouTube some chi running video- basically you have to know what good form looks like before you can mimic it.
2️⃣ Analyze your form and figure out what needs the most work
Use a coach or have a friend give you honest feedback. For me, seeing a video of myself running terrified me enough to begin working on my form ASAP. A video gives you the outside perspective to see what is happening when you run.
3️⃣ Don’t do everything at once
This should go unsaid- but you don’t go from Shrek running to Eliud Kipchoge after focusing on form for one workout. Focus on ONE thing at a time. For one week say- my focus is going to be on improving my cadence- work on that consistently- don’t overload your brain with changing everything at once. You have been running one way for your whole life- so it’s going to take some effort and adjustment to start transitioning to better form.
4️⃣ Once you have one thing down and it starts feeling more natural- add another thing on- like a forward lean.
5️⃣ Choose your easy runs to focus on it
Use mental cues and regular check-ins with form to keep yourself running smooth.
6️⃣ Be patient
It takes time. You may even be slower at first as proper form feels awkward and uncomfortable. Don’t freak out- once your body gets used to it- running with better form gets you improved running economy= same effort, faster paces—> and that’s the goal, right?! 😘
As a NEW runner- I really didn’t hear anyone telling me to correct my form (before @tunderface)- but now that I have worked on my form- I’m convinced this is what is going to keep taking me to the next level! 😍 it’s worth it, guys!
Ps I love that all of my “before” shots were IG shots that I have posted. I literally couldn’t spot good form if it hit me on the head 🤦🏻♀️ & I thought I was balling! 🙄
Long run today.
Started the day with around 400ml water in the morning and nothing more.
Due to an event over the weekend, thought of completing the long run today. With a proper rest yesterday, felt better to go strong. Started with around 10 mins body loosener drills. Felt reasonably good in the initial km, and decided to continue strong. Was not confident of a strong pace till the finish, but kept thinking of the next 5kms and did manage myself at the good pace.
Focus was on nostril breathing and was successful till 27kms. Later with a stronger pace, had to exhale through mouth. When feeling exhausted my arms brought in a good rhythm.
Overall a great experience.
No hydration through the run.
31.16kms @ 2h21m43s, Avg Pace 4m33s/km, Avg Cad 176spm, Avg Std len 1.27meters
Initial 5kms @ 23:02
Next 5kms @ 22:54
Next 5kms @ 23:12
Next 5kms @ 22:45
Next 5kms @ 22:44
Next 5kms @ 22:24
Final 1.16kms @ 4m 35s
Finished with around 15mins stretches.