I headed out again after just a 3 minute break to grab a snack and fill my water bottles. I felt strong and the first little bit was down hill. I was pretty much running by myself at this point. Frank had dropped back due to twinges in his hamstring and muscle cramping (and eventually dropped from the race), however I could always see runners with a light ahead of me and behind me so I knew I wasn’t alone. The best part now was that every step I took was bringing me closer to the finish. I just kept putting one foot in front of the other. I would pass a runner every now and then which also gave me a boost of confidence. When I reached the 23.5 mile aid station (the 7.5 on the way out), they were so nice. Making sure I was ok, asking me if I needed anything. I found out at that point that they were having an unusual amount of runners dropping out. I guess the heat and humidity were taking their toll on many. I felt strong! After another short break I headed out.

From that point on I didn’t see another runner. No one in front – No one behind. It was kind of creepy. A few times one of the sag vehicles would drive by with runners that had dropped and ask me if I was doing ok. My answer every time… Yes, I feel good. I talked to myself some, encouraging myself with things like “you are going to make it”, “you have got this”, “just keep running/walking”. Finally at about 26 miles my legs were starting to get tired. Miraculously nothing was hurting. No knee pain, no muscle pain, no foot or ankle pain, just plain old fatigue. I kept trodding on… in the DARK, with a flashlight.

Several times I was creeped out by what sounded like someone behind me. I would turn around and there was no one there. In fact once, I was convinced there was someone coming up on me, I turned and let out a scream. Again, no one! I think I was hearing an echo of my own footsteps. It sure would have helped if I would have had someone with me. Eventually I got to mile 30 and hit paved road. I knew it wasn’t far now and picked up the pace a little (it helped that I didn’t have to dodge rocks and dips anymore). As I rounded the corner into the campground, Jesse Garrett, was there to meet me and run me it. Less than a quarter mile to go. I had made it. Frank and several others were there to cheer me across the finish line. 7 hours 25 minutes 20 seconds after I started I crossed the finish line and became an Ultra Runner.  Judy Massingill

From Certified Chi Running Instructor Lee Killpack
Learning to cooperate with gravity is essential to both our posture and our impact with the ground. In my workshops I have my participants run to the beat of the metronome while thinking “up” with the beep and their heel lift. I then have them mentally think “down” with the beep and their footfall. We then return to thinking “up.” If you try this you will find that there is an amazing difference in the lightness you feel in your body and in your impact with the ground when you think about your feet (and body) going “up” rather than “down.”

My favorite mantra to go along with this is “Lengthen, Level, Lift” as I run or walk.

• Lengthen – Think lengthen your spine
• Level – Think level your pelvis
• Lift – Think lift a limp lower leg from the ankle

I say each word of the mantra once, and match each word to one beep of the metronome. Then I take a few strides without the mantra to check in with my body. Let your body and mind be a team as you lighten your step.

I highly recommend “everything Chi” whenn it comes to running!

Just wanted to issue a quick THANK YOU to all CRC runners that made the trip to Malvern and represented the CRC so very well.

We were able to field both a men’s and women’s team, so each team was able to score some points.

Currently the CRC Men are listed in 2nd place… however, your 16 best scores are what end up counting (11 races complete, 20 total races), and if you drop our lowest score (evens us up with LRR & RVR with 10 races) we are actually one point behind RVR and in 3rd place.

The CRC Women are currently in 6th place, not out of it yet, but we need to get in some good races over the summer. See if we can make up a little ground.

Here is the link to the full team score board.

Again… thanks to those that ran Malvern, good luck to those racing this weekend, and most of all… Have a SAFE & HAPPY 4th of July weekend!

Next race is the Dam Night Run 5k on July 31 at beautiful Lake DeGray.  Save the date and be there!  If you are not on the Grand Prix team, click here to join today – it’s not too late.

Your GP Coordinator,

pt

Below is a some advice from Jean-Remi Campion, a Chi Running Instructor, from the latest Chi Running Newsletter I just received in my inbox.  I think I’ll spend today, as I work, focused on how relaxed my toes are.  Nice. 

RELAX THOSE TOES

One mantra I repeat very frequently to my students is this: If your toes are not relaxed, then chances are your whole body is not relaxed.

So, in order to get used to relaxing your toes, I have put together an exercise to guide you:

• Take of your shoes and socks and, while standing, feel the soles of your feet relaxed on the ground. Feet are pointed forward, of course.
• Close your eyes and relax. Feel equal balance on the entire soles of your feet in contact with the ground.
• Now relax your toes. 
• Next, complete the rest of the focuses of the Chi Running postural alignment. Once completed, come back to the toes. Are they tight? Then maybe your body is still tense. So close your eyes again and feel those toes relaxed, free, just as if they could run off on their own!

This is how they should feel with every step you take, throughout the whole run.  Relaxed, loose, free … let those toes dangle!  If you can manage this, then your whole body will follow in relaxation.

By the time the sun peeps over the horizon we’ve been running for an hour or so.  It is so easy to forget that the cars passing us going the other direction are often driven by people who got up 5 mintes ago, are drinking their first cup of coffee to wake up, may be running late and the sun is in their eyes, blinding them.  We have to remember that often they literally can’t see us running.

This morning as two of us were running west along Tyler a car going east passed us and I waved at the driver who I thought I recognized and he didn’t even seem to notice me waving.  I turned as he passed to see who it was and was immediately blinded by the morning sun in my eyes as it came up over the horizon.  We were 10 miles into the Soaring Wings half marathon route and were just passed by a car who literally couldn’t see us. 

So remember, when you are running at sunrise or sunset, often oncoming cars can not see you because the sun is in their eyes.  Be careful out there!

Consider these points as you train in the heat this summer:

• Hydrate more before you run, even the night before and consider adding some fuel before your run.  If you don’t usually eat anything before you run consider adding something when it is hot to give your body some fuel to handle the heat and humidity.
• Slow your pace.  Or maybe, accept the slower pace your body is running. 
• Consider running fewer days / week.  An extra recovery day each week may do wonders for your energy level.
• Summer is a great time to add some indoor cross training to the schedule.  Core and upper body fitness, yoga, swimming and spin class are all great cross training to supplement your time in the heat.
• If you are running and start to get dizzy or stop sweating, stop and walk and cool off any way you can.  These are warning signs you should not ignore.

There is a lot of information on the Internet and elsewhere about hydration and running in the heat.  Check out www.runnersworld.com and search on “running in the heat” or “dehydration” for example.  Know the dangers and warning signs and pick up some techniques to help you get through the summer strong. 

The good news is when you toe the line for your Fall or Winter marathon in cooler weather, you’ll be ready and you’ll be faster.  So, consider it a plus to be able to train in the Arkansas heat and humidity.

Have comments or tips on running in the heat?  Post a comment to this article and help another runner.

There is another option.  Forget the drive.  Don’t worry about an entry fee.  Sleep a little later.  Run the FREE 2nd Annual Rock-Runners Bottle-Rock-It 5k here in Conway.  The race is Saturday, July 3rd 8:00am – Woodland Heights Baptist Church Located Off Prince Street.  All Walkers, Runners, Crawlers, …. are welcome, according to Bill Doshier.  Send him an email if you are planning to come for planning purposes.  In addition to 3.1 miles of pure fun, there will be awards, refreshments and fellowship.  And as a bonus, they are also having an optional “Dutch Treat Breakfast Celebration” at IHOP after the event.

Bottle Rock-IT or Firecracker?  This is the question.

And here is an excerpt from Laura’s fundraising page:

My goal is to raise $3500, run 1000 miles in honor of Ben Hines, and represent Team in Training for Ben at the Rock and Roll San Antonio marathon in November. Ben is a senior in high school and was diagnosed with B cell lymphoma in December. He has completed all chemotherapy treatments with a very positive outlook, and is one individual who receives financial assistance for treatment and services from LLS. He’s really an inspirational young man, as I found out listening to some of his radio spots and watching him play the drums. He’s had a much better outlook on his diagnosis than I expect I would have.

There is a CRC meeting on Monday, June 14th. It will be at Smitty’s BBQ at 6 pm. We have a guest speaker, Mike Dupriest, and he specializes in running injuries. We have the back room reserved, so it should be an awesome meeting! Please email Stacy if you plan to attend or have any other questions.  We need to give Smitty’s an accurate head count. Hope to see everyone there!

Oh, and if you are not a Conway Running Club member?  Come anyway and be our guest.  See you there.