Breath In Breath Out and Let Qi Flow

 

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“To be inflexible to the change around you is to live in fear. Qigong is a useful tool to improve your flexibility, both mental and physical.” 

~Garri Garripoli

 Since my husband is a licensed massage therapist, I try to absorb all the different modalities he comes across with to enhance his life, health and practice. As I’m growing wiser, I’ve been more open to learn and be involved with relaxation methods, practices and overall methods that contributes to a healthy physical, mental and spiritual well-being.

My husband introduced me to Qigong ten years ago. At the time, I went along with him and even did the instructor certification course. I loved learned about different breathing methods, Qigong movements and food healing. But all the information did not sink in much and the exposure to such training started to fade away.

My husband retook the course several times later to refresh his mind and to earn CEU credits. I stopped by in one or two of these occasions but my mind wasn’t into it. After getting back into steady running for the past three years and with bigger dreams in mind, I decided to go with my husband and be fully engaged in the 3-day Qigong seminar; however, I was not able to attend the first day (Friday) due to work schedule.

Running has taught me a different side of gratitude. It has also taught me to connect more with my environment, nature, body, mind and spirit. I thought that Qigong would open doors that I left unopen since last time I participated in the seminar. Part of got me more curious this time is because I heard of a running technique called Qi Running in which it teaches to focus on breathing, body alignment and foot placement. It also helps prevent the most common running injuries. I discovered a Qi Running coach in the proximity of Orlando area, made the appointment, but due to unforeseen circumstances, the appointment got cancelled and I have never made connection again. That has been almost 2 years ago.

Jeff Primack is the pioneer of Qigong Revolution in the USA. He is amazing and so knowledgeable. He brings simplicity to a complicated world of self-made chaos, and the answer is actually within ourselves and within the plant-based realm. That’s when food healing, breathing methods and movement of energy flow comes along.

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During Qigong seminar break. It’s a very laid back atmosphere and setting. Everyone brings their yoga mat. 

As Qi Revolution’s website states, “GiGong is about Strength and Building Energy. Breath, Mediation and Movement are combined in a seamless practice.” Days leading up to the event, I started to focus on my breathing while running. I noticed that I was able to help keep my heart rate close the 150-155 under range (zone 3) during my easy runs. Sometimes it worked, sometimes it did not, but I believe that on hotter days there was a major contribution to spiking up my heart rate.

For two-days straight we practiced on the 9 Breath Technique, Qigong movements, walking Qigong and meditation. In all aspects of Qigong there is a higher sense of gratitude, especially when we discussed food healing.

My favorite part of food healing was when a smoothie recipe called for beets. Yes!!! I love beets! Energy, movement, flow and breathing are part of the realm of well-being. Therefore, it does starts with what we eat. Does the food nourishes our bodies or does it cause to clog with toxins?

As a runner, I know exactly what kind of food helps me perform better and which kind makes my performance go down the drain. Qi Revolution Food Healing has made me even more aware of the importance of nourishing my body with the highest phytochemicals foods in order to expedite recovery and healing from one workout to the next. Jeff highly emphasizes on the power of food healing to reverse diseases and certain forms of cancer. I could not pass on this opportunity to own the most recent Food Healing SmoothiesFormula book that Jeff has updated, and this time, I even got it autographed.

I highly recommend checking out Qi Revolution’s web site to see if a tour is near you. Jeff travels all over the country to share this valuable information that I have never heard anywhere else.

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To better health and runs!

“Eat from the TREE of Life Avoid the Surgeon’s knife.”

~Jeff Primack

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To Work with a Run Coach Again or Not?

 

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December 16 workout run

“If at first you don’t succeed, fix your ponytail and try again.”

 ~ Unknown 

To work with a run coach again or not? That’s the question. Part of me was excited to work again with a run coach and part of me was intimated by the thought of inviting such responsibility and discipline into my running again. I was scared of failing and getting my hopes crushed. But I was curious to try a different approach in training with focus on heart rate training.

It had been a few months ago since I first read about heart rate training, but somehow I could not rationalize how running slow was going to get me running faster. It almost made sense, but it did not intrigue me too much to actually put some energy and research into it. After my burnt out with running, I put everything about running aside for a week, gave myself some space to meditate, observe and analyze the feedback the Universe was giving me. The messages and signs that came to mind started to appear about heart rate training and that’s when I  decided that I wanted to work with a run coach again, explore heart rate training and stay optimistic that I can become a faster runner.

All of these information and contact with a run coach were brewing, but it was the OUC race results that gave me hope and courage to continue chase that elusive unicorn. Time was still a part of the unknown, but this time there was a light present ready to radiate in my vast universe. It was really a matter of time which simply depended on how smarter I was going to train and trust myself.

I tried to avoid thinking about limitations, especially when it pertains to money. But I can’t deny about the fact that my husband and I are new homeowners and there has been so many other priorities which requires a great balance. At this point I knew I wanted to work with a run coach and most importantly, I knew that I needed to pick up pace strengthening my body.

Signing up for a membership at LA Fitness was nice, but the price charged to work with a personal trainer wasn’t very flattering. It was one or the other and I could not have both. A few weeks passed and my IG friend Christina shared the news that she was offering personal training and strength training coaching online services. There was no contract, budget-friendly, top-notch services and her app provides a video of all planned exercises so this way I know I’m doing the correct form. Challenge number 1 was solved!

One of most enlightening lessons I’ve received from all of these experiences (training, running, my husband’s surgeries, and everything else in between) was the expression of gratitude. I feel the need to share about it because gratitude has transformed my life and opened up new opportunities for me, perhaps others will feel inspired too. The Universe provided me with an opportunity to be able to work with a strength coach to get the energy flowing and with a run coach at the same time. I signed up to work with both coaches for the next four weeks, after that, I’d figured out how to make it work. However, my main priority was to make sure that my body was okay with both training plans and that I got accustomed to the strength training routine before jumping to other workouts. Because no matter how awesome a coach is, if the athlete’s body is not ready, there’s no magic in making it work.

I designated one-week for recovery from OUC before starting with both training. My run coach is Victoria with Run4PRs. She is an 11-time BQ and she runs the run! She started planning my training with some basic but effective workouts. Upon her recommendations and input, I decided to not run Shark Bite Half Marathon in January which was just six weeks after running the OUC. But instead, I swapped for the 5k and my training plan was designed for this particular race.

As expected, my training plan had some significant changes. My run scheduled was the same as Tuesdays, Thursdays and Saturdays with Mondays, Wednesdays and Fridays allocated for strength training. An interesting difference was that occasionally I had a run scheduled on Mondays something I hardly ever did, but these runs are low mileage run (think of a warm up/recovery mileage) and the focus is on keeping my HR under 155-150. Other easy runs (usually 4 miles) included some strides during the last mile at 4 x 20 seconds at 7:30 pace with 90 seconds jog in between. Based on statistics, my easy pace should be within 10:45 and 9:45, but I find hard to sync the pace range with a low HR. Of course that are many variables to consider such discrepancy, but overall, it has been an interesting practice and perspective. I can certainly feel the difference in every run whether it is easy run, tempo run or speed run.

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Strength training with Christina has been so fun and such a compliment to my run. Christina is truly an expert in strength training. She is so passionate about it and that is one of the reason why she has created Strength2Run. She is also a unicorn chaser, and there’s no doubt in mind that she will catch it soon. Some of the workouts were familiar to me and some absolutely new. I love how she incorporates weights, some of my PT routines and the feeling of doing high intensity interval training. She asks what you want and what you need, and bam – she delivers some killer workout plans that truly engages every inch of your body. My focus is on assuring that my core, hammies, quads and calves are strong. But the fact of the matter is, her plan really works the entire body with focus on whatever area you need.

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It’s exciting to work with Coach Victoria and Christina. Their professional support has made a huge difference in my life and running. I highly recommend you to hire them if you are truly serious in chasing your dreams or simply obtaining knowledge in running and strength training. In one of my run workout, 5.50 mile speed workout, it entailed of 1 mile warm up and cool down and 3 times 1 mile at 8:30 pace. I was beyond thrilled in crushing this run. My splits were: 9:55 warm up, 8:38, 8:31 and 8:12, and 9:36 for cool down. I never thought in my life that I would be able to hit a decent 8ish pace for one steady mile. There’s no doubt that such improvement is a result from taking a break from running, meditating on what I wanted and needed, and seeking Victoria and Christina for help and change.

At the end of the day, it is about trying to figure out what you want and need, especially what you need. The Universe will show you the way. All there is left to do is to roll up the sleeve, grab the opportunity and say thank you!

“You can’t put a limit on anything. The more you dream, the farther you get.”

~ Michael Phelps

“When you are grateful fear disappears and abundance appears.”

~ Anthony Robbins

“It is not joy that makes us grateful. It is gratitude that makes us joyful.”

~Unknown

“Doing your best is more important than being the best.”

~Zig Ziglar

Goodbye 2016 Bring it on 2017

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“Success isn’t how far you got, but the distance you traveled from where you started.”

 ~ Steve Prefontaine

There is no doubt that 2016 has been a year to remember. It has been a year filled with challenges, triumphs, happiness, some unhappy moments, but most importantly, another year which was fully lived, day in and day out. We made count each of the 365 days like a boss!

There were times in which we didn’t know how we were going to make to another day. But you know what, you just do it! There is no right or wrong answer as to how we make it happen as long as we are in peace with ourselves and as long as there’s no harm to others. We just make it happen and believe that the Universe will show the way because all we need to do is to trust that the Universe got our back, believe we can do it and take action everyday.

It sounds easy, but sometimes living through challenges does not appear to be this way. It takes time and sometimes a step back to see how we can handle certain situations in the eye of the observer. Like many other aspects of life, this is how running goes. Months of training, day in and day out, we don’t think about how to get the miles in the bank because if we were to do think about it, it would not get it done. I mean, seriously? Getting up in the dark early hours of the morning to run some crazy long miles, go to work, take care of life, take care of ourselves and loved ones, and spent more time doing strength training or cross training to run more miles and spend even more time doing recovery work to fix the damage.. Well, you know the drill.

In January I came into realization that there is no feasible short cut if I want to run Boston. If I can’t came up with $5,000 in fund raising for a charity of my like under the B.A.A., it is just not going to happen. If I want this badly, I will need to be patient and earn every single mile, sweat and breaths to achieve a 3:40 qualifying time under my age group category. So January was my big moment in which I committed to put the hard work to chase the unicorn as I run one day at a time and race one race at a time.

January was also the month in which I ran the inaugural Shark Bite half marathon in New Smyrna. It was a fun race and my best half marathon at 2:08:25. A week later, my training to run Tomoka started and I could not be happier to have Coach Chris, our MarathonFest group leader, guiding and encouraging throughout the way. She provided me with a training plan, planned our long run routes, she put on the Gatorade and water on our routes. She did more than she had to. And for that, I am forever grateful for her love and help.

Running a marathon for the second time after six years was epic. It really takes a bunch of determination to even register for such an event and I could not be happier in getting it done in 5:01:48, just shy of a sub-4 goal, but such a great effort shedding 1:45:01 from my first marathon in 2010.

Training must go on and never in my life had I ever thought that I would be hiring a run coach. Growing up I only exercised because of PE classes. I never really cared to dig in deep into sports or workouts, but I did really enjoy playing volleyball. Later in life, working out was not a thought because my time was consumed with work and studies. So the fact I hired a run coach was out of the world! It was my stamp to show how serious I was in chasing this illusive unicorn.

In the middle of everything, my husband had two surgeries, we sold our place, bought a house, lived with his dad, went through a hell of renovation and kept life moving forward. It has been quite a year! A year that has thought me more than I could possibly image, in a sense, it has been a year of physical, mental and spiritual cleansing. Our experiences dictate what enlightenment process we receive after our acceptance. I can say that mine would probably not be the same if running was not part of my life.

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Feeling pretty frustrated with training. 

Through Lighthouse Loop half marathon, I was awakened by such enlightenment. The interesting part of it is that the learning was not over at the crossing of the finish line at 2:28:17. It continued for weeks after the race. It was an experience that allowed me to pause and observe my inner self which has helped me to reflect on what I really want and need – not just on the running lifestyle aspect, but on a creative aspect of life which brings our natural sparkly and bright light. It is still an on-going process which I am learning everyday.

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“Life was [is] like a box of chocolates. You never know what you’re gonna get.”  But if we do put the effort in, it is only certain to reap from its benefits if we are just patient and grateful enough to see and receive it. After months of setbacks, patience and gratitude, I finally started to see some results from my hard effort. Running a single-digit pace felt so good and liberating; it felt natural and somewhat effortless. It feels like a sudden energy takes over and all the body wants to do is to run faster. It was and has been my magical moment in running in which I finally have crossed a line in another dimension. My moment of magic came in weeks prior to running the OUC half marathon and while running the OUC just 54 seconds shy of my goal of a sub-2 at 2:00:54. That’s a 9:13 pace! YESS!!!

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Wrapping it all up in a nutshell, I close 2016 with 764.58 miles in the bank! That is a 102% improvement in comparison to 2015’s mileage. A lot of these miles were harder miles (speed work) than I am used to, but most importantly, these miles were earned not given miles. And for that, I could not be more grateful to earn and own it. It is beyond gratefulness to have a body that allows me to do this and to have my husband’s support allowing me to enjoy and to be prepared for my runs. Running might look like a solitary sports, but  behind a successful result, it is a representation of team effort.  Somewhere down the line, there is an army that has helped you get where you are. Be humble and never forget that.

But to get up, lace up the shoes and cover the distance – well, that’s all on YOU! And for that, be proud of your effort!

 

“Don’t be afraid to give up the good to go for the great.”

~ Steve Prefontaine