TEACHING UPDATES
April 27, 2012It was a VERY fun start to 2012, with lots of running instruction going on at TheLAB and in my studio, to both groups and individuals. However I decided to discontinue set weekly group classes, at least for now.
I see the greatest value in runners working with me individually or grabbing friends to make their own group sessions, which can be scheduled during any of my availability. It’s so much fun to see a runner transform, often by incorporating one simple but very important concept, or by unlearning a misunderstood or over-thought idea.
Most often these teaching sessions commence with a brief run, so I can observe movement. Based on what I see and how I feel I can best get a body to understand what I want it to learn, we work on self massage, stretching, strengthening and how these directly apply to what is happening in movement. Often we end with another short run to be sure the BODY understands the information gleaned.
As a reminder, following are some of my thoughts on running technique and minimalist running, directly from my website. Read more on my teaching page.
Also, watch for workshops I’m putting together for this summer!
running technique
One of the most important goals of movement is improving health. However, in our modern lives it is all too easy to obtain fitness while moving poorly and catering to unnatural movement habits, or allowing old injuries to dominate, resulting in more pain and injury. Increasing awareness in your body and developing a strong sense of how you move in space helps you gain efficiency, resulting in less chance of injury caused by overuse or imbalance. It’s also fun and feels great to move well, leading to greater enjoyment!
Understanding the relationships between muscle groups and their relationships to each other is essential in running efficiency, speed and health. Much of this is about strength in the core and pelvis, freeing the limbs to move powerfully and without restriction. Injuries everywhere in the body continuously point to missing pieces in these core relationships.
From what I see in my clients, running experience does not necessarily correlate to a more advanced technique level. For many, unlearning misunderstood, misapplied or overly emphasized concepts is needed as well as making sure the most important concepts are ingrained.
barefoot & minimalist running
I am very excited about the barefoot and minimalist footwear movement, having spent much of my lifetime considering how to most efficiently progress forwardly through space. We are beginning to understand that many of the commonplace movement strategies taught in popular methods come much more naturally and intuitively with less between you and the ground. An increased sense of connection with the surfaces you’re moving on can be very helpful to deepen the awareness of and ease in your body.
Even when these concepts are accepted and understood, the question still remains as how to best transition. For some it’s easy and intuitive. For others there is much more of a progression necessary to avoid injury from overuse as the body regains strength and balance, especially in the feet and lower legs, which have often become unusually weak from not being ideally accessed in our modern footwear. We can incorporate minimalist concepts into your routine, or make this transition a primary goal to focus.
ADDICTED TO SMILING!
April 25, 2012Yes, it may be happening to me too. It’s possible I’m becoming addicted to CrossFit. I love it and keep wanting more! Here are some reasons why.
I love people. And from what I’ve seen, the people attracted to CrossFit believe in their bodies, are curious and have the courage to step in and see what happens when they challenge themselves. I enjoy being around these types of people. They make me smile. Yes, the members and instructors at TheLAB make me smile.
I also love movement. It’s interested me since I was super young and is at the heart of my work AND play today. Movement also makes me smile.
When I first heard about CrossFit years ago, I was doing a lot of physical therapy based strengthening and stretching to support my running. I still value the intent of that work, especially for rehab, but I’d always questioned its functionality for long-term conditioning. I’d also just begun studying Pilates in depth, approaching it as movement education and neuromuscular rewiring. Even though loving the resulting fluidity in my running, walking, yoga and massage work, many questions remained about overall conditioning.
As I began seeing clients coming in for massage with greatly increased strength from CrossFit, I was becoming more intrigued with this organized solution for fitness. However, even though I was seeing positive changes in these bodies, most of them were coming to me because of resulting injuries. I didn’t let that deter me, as I see fairly significant injuries from ALL movement types. I know it’s not necessarily a fault of the method. What DID make me think twice is my own competitiveness and addictive personality. From what I was hearing, I could be in trouble! This all sounded fun and useful, but my rock climbing days were also on my mind. Those fun times were foregone so I could massage. I have no room for torn skin or overused hands and forearms. But I remained intrigued as I contemplated the benefits of approaching this CrossFit stuff in a balanced way.
Is this possible for me? I kept wanting to believe the answer has to be yes, because there is a natural limiting factor: I’ve never been the one to be strong in my upper body, and certainly I won’t be lifting heavy weight because I think I’ll be good at it! I will have to approach this from a viewpoint of curiosity as I learn about these movement patterns.
I continued to hold out.
Then I was introduced to Lindsey Dion, owner of TheLAB, and had the feeling I’d met one of those brilliant movers AND teachers. This is an extremely important factor for me. A good teacher is a good teacher, regardless of the method. I asked questions. And more questions. And more questions. From our conversations, I was becoming confident I had found another one of the types of people I like to know who are intelligent and expert at their work, but also humble and curious, always learning, acknowledging that even as much as we know, there is so much we don’t. As teachers, we also have to remain curious!
So finally, Echo Norris, a brilliant teacher of the Pilates Method, with whom I share my studio, expressed interest in CrossFit as conditioning for dance. I told her I had our gym AND our teacher!
In November, we began two months of private sessions with Lindsey, twice per week. She taught us the basics and fundamentals. Indeed, she stepped in with opinion and insight, knowing she has MUCH to provide. But as a great teacher, she knew we had our own insight and process. She pushed us, yes! This is CrossFit, after all! I was SORE! But she humored me with my questions, and ultimately proved to be one of these people I want to learn from AND who I want to recommend to my clients and friends.
There will be much more to come about what I’m learning from CrossFit. But for now, maybe this helps explain what my incessant talk is about! This all just makes me smile. That’s not such a bad addiction, is it?
BEEP BEEP!
April 18, 2012Pedestrians in the crosswalk as I’m turning the corner. “Beep!”
I’m driving the cutest 60′s blue beetle in the universe! “Beeeeep!”
In this situation I don’t know what to do besides throw up my hands and break down in laughter. In fact, in these past few weeks, it’s possible I’ve had some of the biggest laughs of my lifetime. “Beep! Beeeeep!”
Yes, I’m in a hurry to get to TheLAB for the workout that earlier made my jaw drop. CAN people actually do this? I often see the daily workouts posted on the blog and find myself laughing in awe of their difficulty. But it’s also a draw. Obviously people CAN do this. And DO. It reminds me of when I was 19 and loved sitting around reading results of ultraruns, trying to imagine each finisher. I was amazed! A 43 year old female! A 55 year old male! All the way to the last finishers. I imagined what each of their journeys to the finish could have been like, what obstacles they may have had to overcome beyond the obvious of the distance. Is this something I could do?
Finishing my first 50 miler when I was 20
But in spite of my urgency to get to the CrossFit gym on Eastlake, I am not TRYING to honk at these people. My 70′s VW broke down. Usually my neighbor takes care of it for me, but this problem need the pros, and the doc doesn’t have any immediate openings. So for the past few weeks I’ve been driving my friend’s car. Not unlike Barefoot Ted, his car is a bit exuberant and expressive. It randomly honks as it turns. I first realized this after checking out a busy local high school track. It’s been a while since I’ve played with speed and since, the track I used has been torn up.
Overdressed in a dress, fancy boots and coat, I pull up in the little beetle and walk around, see what’s going on, check out postings and access. Satisfied that I can work out in the mornings before 7 am, I get in the car to go back to work. I know I caused a slight amount of curiosity showing up to the track dressed as I was, but I know I’m comfortable out there running, so I wasn’t worried about it. A few glances and stares … no big deal. Until I turn the first corner to drive along the length of the track. “Beep!” Then around each roundabout, “Beep! Beeeeep! Beep!” To my horror and amusement, I’m honking at everyone as I drive by! Look at me, it seems I’m saying! Oh dear, really, please don’t! I am a little bit shy and I have no idea why this car is honking for your attention!
My neighbor says it’s just a pinched wire.
How do I explain that to the meter maid I’m obnoxiously passing?
Or to these pedestrians? This is Seattle, after all. We wait patiently for our pedestrians! Apparently I now honk, cover my face in horror, and laugh.
“BEING STRONG TO BE USEFUL”
April 9, 2012Today I have a story to share about useful movement. Lately there is much talk about natural movement and becoming well-rounded athletes with many skills and strengths, rather than developing particular specializations. I’ve been playing with CrossFit, which has reinforced my understanding of strength and functional movement, as well as simply being crazy fun!
A few weeks ago I was shopping at my favorite secondhand store, Crossroads Trading Co., thinking about Georges Hébert‘s personal motto, “Being strong to be useful.” To me this is an important concept to reconsider as we also look at taking personal responsibility for the overall health and wellness of the body we’ve been given. Also on my mind and worth taking a deep look at have been Parkour and MovNat, influenced by the life and work of Georges Hébert.
As one of the only customers thoroughly dedicated to my shopping, willing to endure the screaming machinery above while some pretty heavy-duty work on their roof was occurring, suddenly streams of water began pouring out of the ceiling, threatening to destroy the lovely clothing hanging on long double-barred racks. I was the first to notice and quickly notified the manager and staff. While running for trash cans and mops, they saw what I was about to do and instructed me to leave the racks alone, as they’re too heavy. But with my current contemplations of usefulness, and with a giant cynical smile on my face, I continued and was appreciated for my willingness to help and for my new-found strength.
COPPER CANYON ULTRAMARATHON 2011
March 4, 2012The 2012 Copper Canyon Ultramarathon is today! I’m home in Seattle this year, finally editing photos from LAST year. Yes, I took photos last year! The short explanation is I thought I was above treating water. After two days in bed, I woke up race morning deciding spectating and capturing stories with my iPhone camera would be a much better alternative to running.
It turned out to a be a great day to socialize. But even more to my liking was watching movement and studying various sandal tying methods. I’ll mostly allow the photos to speak for themselves, with the exception of a few names and stories. Enjoy!
Friends … Barefoot Ted and Manual Luna
Erbalisto
Arnulfo
Notice the natural strides and stances of runner vs. walker.
Nacho
Nacho is an artistic and creative man who wins hearts. I enjoyed watching him thoughtfully place this bottle of water in the tree to save for after the race.
Ravi from Washington who teaches yoga at Shakti in Bellevue
Notice the man in the forefront wearing Five Fingers.
Patrick Sweeney from California
Patrick in Luna Sandals, Barefoot Ted’s huaraches, handmade in Seattle
Coury brothers from Arizona
Running and race directing … thank you, Caballo!
Gratitude to all the people of the Canyon for another great year, especially to the Raramuri and the town of Urique! Thinking of you today.
NEW TEACHING SCHEDULE AND FORMAT
March 4, 2012There is a new schedule and format @ The Lab | Eastlake CrossFit • Monday :: 5.30 pm Pilates :: 6.15 pm Running
Echo Norris is my favorite Pilates instructor and body educator! Take advantage of her teaching, with my assistance, as we combine our efforts so YOU increase your core strength. Following 45 minutes of Pilates, we’ll spend 15 minutes breaking down and simplifying running technique … then we’ll get busy with speed play!
I encourage the Pilates lead into the run, but everyone is welcome to participate independently in either. Workouts will now be posted with the weekly programming email from The Lab.
The Lab | Eastlake CrossFit member exclusive.
Running Concepts at my Madison Valley studio continues • Sunday :: 8 am
I especially enjoy teaching at my studio, where we aren’t focusing on a workout. Rather we focus on conditioning, including self massage, stretching and most importantly, strength in our supporting and postural muscles. We do run together, but it’s for the purpose of my observation and your incorporation of these concepts.
To reiterate, these classes are for all levels and are ongoing! From what I see in my practice, running experience does not necessarily correlate to a more advanced technique level. You are welcome anytime!
So often people are surprised by their profound and immediate improvements, but I’m not! I’ve seen it repeatedly for so long. This stuff is really simple!
See my coaching page for further details.
WEEKLY TEACHING SCHEDULE
March 1, 2012Here’s what’s happening this week!
Repeating last week … hope to see you!
WEEKLY TEACHING SCHEDULE
February 23, 2012Here’s what’s happening this week!
Thursday February 23rd :: 5.30 pm @ The LAB
Conditioning :: role of hips and glutes in running :: stability and POWER. We will open up the hips with self massage … then work on balance and strength, being sure we find and understand the roles and importance of stabilization and power.
Workout :: 1 mile warm-up • 200 m, 400 m, 800 m, 400 m, 200 m • pacing evenly, 85% max effort.
Sunday February 26th :: 8 am @ my Madison Valley studio
We will do a lesson very similar to my CrossFit class and will emphasize this feeling of stability and POWER in the legs.
WEEKLY TEACHING SCHEDULE
February 15, 2012Here’s what’s happening this week!
Thursday February 16th :: 5.30 pm @ The LAB
Conditioning :: focus on core stability, supporting the entire spine, freeing the legs for POWER.
Workout :: 10 x 200 meters • pacing so each is faster than the previous.
Sunday February 12th :: 8 am @ my Madison Valley studio
We will do a lesson very similar to my CrossFit class, with emphasis on core stability. This week our running will be a little faster, to emphasize this feeling of STRENGTH and POWER when the legs are freed.
WEEKLY TEACHING SCHEDULE
February 9, 2012I’ve been having so much fun teaching running to the members of The LAB on Thursdays, and at my studio to my clients Sunday mornings. Mostly I love explaining the roles and importance of various muscle groups and their relationships to running. Seeing the understanding become immediately useful in movement is a great pleasure. I love to see people run well and have been seeing a lot of it!
I decided to begin posting topics for both groups. Here’s what’s happening this week!
Thursday February 9th :: 5.30 pm @ The LAB
Conditioning :: role of hips and glutes in running :: stability and POWER. We will open up the hips with self massage … then work on balance and strength, being sure we find and understand the roles and importance of stabilization and power.
Workout :: 6 x repeats of the Aloha hill • max effort.
Sunday February 12th :: 8 am @ my Madison Valley studio
Barefoot vs. minimalist running :: we will look at what important things running barefoot can teach us, whether wanting to transition to running in minimalist footwear or simply desiring a better understanding of the concepts. We will look at the importance of the sensations of the feet and how moving well through your entire body is necessary to keep you running healthy and safe. A little barefoot practice and understanding can teach much and shouldn’t be overlooked when transitioning to minimalist footwear!
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