Rest quietly

I have read two very interesting books over the recent weeks, namely 'More fire' by Toby Tanser and 'Running with the Kenyans' by Adharanand Finn both were focused on the secret of the Kenyan running success. I could go on about a lot of interesting issues that were raised in these books but one of the things that stood out for me was the amount of rest the elite Kenyan runners had during the day, in between runs, and after major events.

This is very unlike the cross training military regime that some of the British Athletes undergo in their training, where, after a run, they go straight to the pool for 70 lengths and then gym work after that!   This made me think about rest or a better term 'quiet time'.   This distinction is not just a play on terms but  a fundamental attitudinal change to 'rest'.

For a long time Biologists who were studying the division of cells during the beginning of life could not understand the time lag between each cell division. On a cell level there did not seem much going on between each division cycle. Yet they made the important discovery that at the molecular level the 'quiet time' between division was where the re-ordering of DNA occurred.  This re-ordering of the next transition between two states was as vital as the division itself. Just because you could not measure it did not mean it had no value!

So, on a micro level it appears that a quiet time is required not only for replenishing energy supplies but also to align and direct DNA.  At the Macro level I have found over the years that a quiet time is needed by the brain to allow aligning up of physical and mental experiences.  How many times have you woken up with a realisation or an insightful thought that helped you solve a difficult issue or problem ?

Chi Running, Yoga and other mindful practices make a distinction about allowing the sub conscious and conscious mind to 'yoke', align and respond.  This cannot happen in a state of mind that is receiving inputs from external sources creating stimuli that your brain needs to respond to.  Allowing your mind some quiet time gives the body a chance to make sense at a micro and macro level. We all have had the insightful moment when our mind was not, apparently, thinking about a problem or concern and yet we see the solution with clarity and resolution.

I cannot stress enough that purposeful practice and rest is very different to 'down time' or recreational time.

So next time you rest make sure it is a 'quiet time'.

'Playing slowly is key' Mozart; Music, the mind and running

'When I do not practice for one day, I notice, if I do not practice for two days the audience notices'.

It is reputed that when composers visited Mozart for lessons, his first instruction was to ask the composers to write out all the scales! (if you are a musician, you know that there are a lot of scales to learn), insulted, but daring not to challenge the maestro they began the task.  People assumed that Mozart had some secret knowledge but this was not the case, the notes were the same, scales the same but his knowledge ran deep, connections made between areas of expression and areas of composition. Could you really have  a lesson with a genius and become a better composer? What Mozart was getting at was clear; know the fine detail, know the basics, without these then the building you construct through your knowledge is poor, out of sorts and not connected.  He is also reputed to have said;

 'it easier to play fast than it is to play slow, you can make mistakes playing at speed and no-one notices but is that music?

The two quotes combined give an insight as to what mastery is and how we need to ensure that our efforts are directed to maximise our talent; the first quote is about  recognising the need for practice every day; the mind is an amazing organ but the two examples cited above indicate that without practice, focus and purpose it loses it edge; you may for example (as an ex golfer) see a great shot and know exactly how to achieve it but repeating it is not the same; the  sub conscious mind has lost the connection between the conscious physical mind of choice and awareness. Physical activities such as swimming are the same, swimmers complete many lengths a day to help their body/mind connection between themselves and the water to be fully activated.  As an ex swimmer (as well:) )you lose the feel of the water if you are even a few days away from the pool.  Likewise running is not all about the hard runs or interval training; much training occurs on the long slow/easy days where you keep the mind sharp and concentrate on form.

climb with care:) 

Control, exertion, focus, alignment and one pointedness are at the heart of many creative things. I know Professors of Mathematics, Musicians, Artists and Authors; they all exude control; Controlling of your thoughts and giving it direction. Exertion; when to give the 'right effort'; Focus, the ability to bring into play all your abilities to solve, create or achieve.  Alignment, the idea that we need balance and harmony to maximise our impact and influence and finally One pointedness, that ability to scrutinise a key issue that matters.

So Chi Running is not bio-mechanical only, you can tell from my BLOGs the land where I come from but it is good to practice life affirming qualities that define who we are and learn a little of what it would be like to be a 'Mozart'.

How to decide, learn from the simple act of running

We make a lot of decisions during our busy lives, some seem more important than others; some get more attention whilst others simply get lost in the activity of busy-ness. Can you remember all the decisions you made today? Of course not! Some decisions I make occur in an instant; I am still a practising teacher and students throw issues and questions that require thought and action almost at the same time but not in any order. I repeat thought then action.

What we are really talking about, however, is  reflection in action and reflection on action. Both have resonance as a teacher, first if a student comes to you with a concern you should think about the possibility of establishing a connection and a learning opportunity. Simple responses give simple actions; my philosophy is to always try and empower students to think for themselves; the only way to do this is to rephrase questions and get them to see things in a different manner. This would be, for me, reflection in action. If I go away and think about the days activity and change or critically analyse my performance or learning experiences then this would be reflection on action. 


We run , at times , to get away from decisions, we run to flee from responsibility, to be free from the chains of life, people and stuff. You hear it reading certain running books, A sense of freedom. Of course we are not free and never will be; we are surrounded by decisions at all levels and we need to understand that we cannot escape being human. Being human is to be part of a community, a tribe with our own kin. We are judged not by running away or by being super fit but by how much we respond, listen and help others. Humility and quiet compassion are the tigers in our hearts.

I enjoy, however, making running decisions! It has helped me further in developing my decision making, thoughtfulness and mindfulness at all levels. I regard these decisions as 'sharpening my saw' and help support other decisions in my life, those that impact and influence other people for example. A nice and simple way of practising making decisions and about being observant is simply put your watch on 10 minute repeats; as you run observe everything around you, draw in the surroundings and focus on your internal sensations; chi running is excellent at creating a meditative platform to allow this refocus; as soon as the 'beep' goes for 10 minutes review your body and surroundings; what did you see? how did you feel? all workouts do not need to be a 'beasting session' some can be this deep balanced state of drawing and breathing in the external to the internal; just like a door, we should be able to move inside to outside with ease; no distractions, no tension, no feeling of being 'ill at ease'. 

About a week ago I decided on my run to extend it by another mile; why? well I felt good, it was extremely hot (25C) and it the extension would make me run on the coastal paths (ie cool breeze).  I could have laboured and continued running on a shorter, faster route away from the coast but learning to own decisions and owning your programme is empowering.  I felt good with the choice of route, content with the outcome and more balanced as I walked home from my regular cafe at the finish line:)

So decision making is easier if you are aware of what will be influenced by your choice, behaviour and/or plans.   All of this implies that you need to be a lot more observant of yourself, you cannot live your live by moving through it and not feeling each moment. Chi Running and walking are an excellent way to improve mindfulness, clarity and focus, develop fitness and give YOU the tools to own your life.

The sleep of the Just

The above title was a phrase that was oft used by a very good friend of mine. He used to say it after we had a good walking and climbing day in Skye and a few beers:)  'and now for the sleep of the just' he would state in a pompous manner before we climbed the particularly steep sets of stairs at the 'Old school house' in Carbost.

 I  love sleeping in Scotland, (I know a bit weird, how can you look forward to a Holiday and think of the sleep?) in particular I remember one sleep (?) a few years ago that really made me think about the true benefit of mindfulness and yoga practice.

Road to applecross, it is tough

We were staying in a lovely village called Badachro, opposite Gairloch, on the west coast of Scotland;  that is ,me, Phil and his wife, my great mate Sid, and one or two others.  This particular day I decided to revisit my old cycle route and cycle around the Applecross Peninsula via the only way and that was to cycle over the Bealach-na-ba(photo) which is a mere 2000 feet of climb over 6 miles. I will not go into the details here but I had a 'grand day out' on my tod and we all met up back at the Badachro Inn for a few tales and share the days exploits.

it is a bit steep this Road to Applecross

These pictures are not any old pictures, oh no these are THE pictures of the night before the SLEEP.    I can hear you thinking, 'Nick was a bit worse for wear when he  hit those sheets' but you know as well as I do that alcohol induced sleep is not a good sleep.  So after only two beers  of good ale we headed back to the lovely cottage pictured  and had a grand meal. Food always tastes better when away and after a hard day's activities.  

Beer in Badachro before the sleep

I was sleeping in a single bed in a room all by myself. The bed was in the corner of the room away from the window and the air around the bed felt cooler but not cold. There were quilts and blankets for warmth and two pillows..ummmmm. Now, I digress again,  I hate tidy beds with hospital corners and ironed sheets, why? Well I used to be a member of HM Armed forced many years ago..specifically Lieutenant Royal Navy (C033560K SIR!) as part of the induction process I attended Britannia Royal Naval College (BRNC) where we learned not only navy stuff but also how to fold, iron and clean; in particular how to present your bedding for officer inspection rounds. It got to the point where we so sick of getting ripped apart that we slept on the floor for one inspection so our bedding would pass??  The psychological battering has meant that I hate, detest neat beds and will disrupt folded sheets, blankets and duvets for a relaxed messy bed........So, I return to the SLEEP.

Rose Cottage Badachro;

 I remember lying underneath the quilts with my arms out of the bed and relaxed on top of the quilt. I can actually remember closing my eyes and then .....nothing, not a memory or a stir. Without any sense of anything at all I woke; what was the strangest sensation was not that I forgot were I was (this happens) but that I woke in EXACTLY the same position, the sheets had not moved, my arms had not moved, I simply slept in complete peace. Even more striking was the state of my mind, it was as if somebody or something had wiped my mind and I was starting again from another place. I understood immediately in that small time frame what the term Zen mind, beginners mind, truly means. Yoga , mindfulness, meditation are good wholesome practices but there must be a lasting reason and for me it was the ability to jettison and begin again everyday, in an uncluttered fashion. 
From that moment on, my yoga practice became more balanced and as a result, from one sleep, I changed my direction and attitude towards life. Capturing this feeling of complete freedom means having to be empty and live in a  less cluttered state of mind. It also means cutting ties, expectations from others etc. Chi Running helps this process that is all.  


What does sleep do for you? 

Personal Bests are not necessarily fulfilling

me on a good day

By the way these BLOGs are written to challenge my thinking, I just write down them down! I always try out arguments and do what I reckon you should do and that is perform 'thought experiments' and take them to the next chain of the 'therefore'..

As I get older I have a lot of questions about my running performances and what they really mean to me.  What is performance? Who am I performing for? Am I really going to compete or am I going to complete?  These questions need answering, or at least I feel they need answering?  I am even unsure of the word 'performing' in the context of me and running?  When I look at the dictionary definition of 'performance' there are a number of synonomous definitions   such as execution, show, accomplishment and the one, I feel is more me, is the word fulfillment.

fulfilled? I was :)

So, let me try that word on my practice of running. Do I find it fulfilling, does it fill me more than the simple act of running. Can I use the running experience as a fuel that I tap into and use in other areas of my life?  If I focus on times and events would I personally find this fulfilling?  I think the word has more longevity than 'performance' as this can be a temporary shot of accomplishment, that drifts away from you as you look towards the next event?

 Let us say you broke the world record, that is an amazing achievement, it is highly accomplished but would you find it fulfilling?  Some great sports stars who possess fantastic talent do not appear to have this fulfilling experience linked to their achievement and performance?

So after much thinking and mental argument in my head here are my lists of reasons why running allows me to have a fulfilling life,  a full life, a balanced life, a compassionate life and a giving life. Now, I do other things as well such as tutor, cook, practice Yoga, teach a little and read etc so all of these things contribute but since this is a kind of running blog then let us stick to running. So here we go........

I take a small camera. Notice everything:)

• To continue to have good aerobic capacity for my age
• To have a good diet
• To improve my vegetarian cooking skills
• To be able to run at various distances between 1 mile and 20 miles in complete control; that is to be always focused enough to complete either a half marathon or less including the Puma trail series
• To enjoy Hills  :)
• To stop and look at the scenery and enjoy nature and the feeling of oneness with it
• To find lovely trails using my 1:25000 of Northumberland and write about them
• To have various workouts over the week that are planned and thought through on a weekly and sometimes during the workout. That is change the workout during the run!
• To have a positive attitude toward events and plan these with care to ensure no impact on family life
• To try and find a running partner to run on a regular 1/week basis? or 2 week/month basis.
• To be generous and attentive to people around me
• To continue to have a sense of personal practice, being careful to allow others to share, grow and develop
• To help young people in developing their attitudes and support them when in need

Over to you; why do you run?

Practice is different to training

'The hall mark of practice is wholeness, wholeheartedness, not being in conflict.......it is not about pushing through the pain or overcoming pain, no pain no gain.  If you are having to be brave and courageous in order to stoically withstand excessive intensity you are pushing too hard, you are fighting.  Never fight yourself, yoga/running is not about fighting.  Intensify when appropriate. Practice skilfully.  The optimum degree of intensity is the amount that elicits your fullest attention.’  

The above quote is from 'Erich Schiffman' and is a very sensitive way of dealing with the term 'practice' . You may remember I used this in my first BLOG but this quote is a fundamental in my view,personal growth and practice.  On first reading it may appear that there is an avoidance of intensity or 'pushing hard' but I feel that this is not the case.  As you gain mastery and confidence you gain further insights into how your practice works.

 In this instance I will refer to running and not YOGA with  one or two examples.  One of the best pieces of advice I have received from an experienced runner was not to do too much, too soon, too quick. When I began to run again  7 years ago after a 20 year rest:)  I did all three badly:) I would run too quickly and not sustain it, run too far and exhaust myself to the point of sleeping all day and too many runs during the week which meant injuries never really healed.

tools need toolmakers and tool users

Listening to yourself whilst running is a skilled and deliberate act.  When I practice running I have the same attitude now as I do with yoga. In other words, you give your fullest attention to all the detail that is around you. I mentioned in my previous BLOGs about tuning our instrument and likening a chi running and walking class to tuning instruments. We are all different so we sound and contribute to different parts of life's rich orchestra.  In a sense you are developing a runner's ear and just like learning how to play an instrument you begin to appreciate your ear for running.

maps are good but do not blindly follow

This attitude is not an immediate given, it develops, grows and evolves. Learning from your mistakes and understanding your body and how it moves is a better place to be than reading and transposing programmes onto your body. Programmes can help but they do not know you as you really know yourself. Another quote 'what is good, what is not good, do I really need to be told?'.   Do you really need to be told that you have run too far, pushed yourself over the edge, completed one too many hills or started your long run then to watch externally as it ends in a fast progression (negative splits) .

Chi Running is an attitudinal difference as well as the mine field of bio-mechanical advice.  It gets you into the right place mentally through listening and acting on your form through clear signposts. These are directions to follow but NOT I repeat NOT the given route to blindly follow. A centred approach to running is the template for life; if you give yourself time to listen to you and your inner cues then you will eventually give more to others, moment by moment. Breathing in each interaction and noticing each metaphorical step as you really notice and act on each step as you do through chi running.

My friend died

The title says it all really. A good friend passed away a few weeks ago.  I received the news at 9.30 on a Sunday morning, as soon as I heard the voice I knew.  Sid had died of a massive heart attack after feeling unwell for  a few days.

I liked Sid a lot, he was generous, kind and thoughtful; he loved company and being part of a large crowd but he was equally happy with small groups of people playing games and idling the time away.  What was most interesting about Sid was his chosen lifestyle.  He owned a camper van, music equipment and left much of his 'stuff' dotted around in very well ordered boxes in other people's houses.  I do mean very well ordered boxes as well. When I went up to see Phil my other good friend, Sid had left much of his stuff in the spare room.  It saddened me to see evidence of Sid around the room, his clothes, boxes and equipment.

 I was drawn to a little box that opened with a fabric hinge and fabric ties around the sides, this was his writing box.  My thoughts were just what value Sid placed on writing. His writing box had an assortment of pens, envelopes and paper, all neatly stacked and I remembered Sid flicking through this box when the mood took him to write to people.

The reason I am saying all this, is that Sid died with no immediate family, he was not married, had no children and no home.  However, he was rich in the fundamental aspect that I think is missing from a lot of what we do now. He learnt the secret of giving, being compassionate and living to the full in a very ordered and precise manner.  His service was not Christian, he was cremated at Melrose crematorium and his ashes were set sail on a little paper boat from Lindisfarne island.   A few hundred people met in the ancient market village of Belford , Northumberland and they had, by all accounts, a ball:)

Sid had found his secret to living a life that gave more in value to everyone he met.  He had his faults mind, everyone does but I shall miss Sid.  We spent a long hour up in Skye drinking in the pub in Carbost after a days walking, or a few hours 'jamming' on guitars and keyboards...stupid texts and stupid juvenile behaviour from blokes who should know better.



Running has made sense of this to me..just to let you know where this was going.  I have not run 'away' from this news but ran to own it and understand it. Apply what I have learnt focus and really appreciate what life can be about.    Keep practising!