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ChiRunning Comes to Duluth

Want to learn how to run more efficiently with less injuries? Join certified ChiRunning instructor Chris Fuller when he brings his ChiRunning workshop to Duluth on Saturday, May 10.

The half-day workshop goes from 10:00 AM to 2:30 PM at Snowflake Nordic Center 4348 Rice Lake Road, in Duluth. It will cover an introduction to the basic ChiRunning focuses of posture and form. The cost will be $110 per person, and will be limited to 15 people.

Here is the schedule for the day:

One-Day Workshop
First half
• The keys to effortless and injury-free running
• The physics of running: run without using your legs
• ChiRunning® versus Power Running
• Introduction to the ChiRunning® form
• Posture, lean, lift
• Personal check-in tricks and tools

Second half
• Learning to use your gears
• Core muscle drills and exercises
• Pre-run looseners, post run stretches
• Run various speeds while conserving energy


You'll also receive takeaway materials with tips on how to build your running program with four essential workouts:
• Interval training (for technique)
• Hills (for adaptability)
• Tempo run (for efficiency)
• Long slow distance (for aerobic conditioning)

The workshop ends with a one-on-one run with Chris to allow you to ask specific questions about your technique.

For a printable PDF registration form, use this link: www.TSLevents.com/TSL/Documents/ChiRunning_Stub_Duluth2008.pdf

For a map and directions to the Snowflake Nordic Center, use this link: Snowflake Nordic Center on Google Maps


To contact Chris Fuller directly, send E-mail to: Chris.Fuller@TSLevents.com, or call 651-228-1986.

Us dedicated, maybe a bit obsessed runners go out in anything right? Snow, sleet, ice, slush, wind, extreme temperatures, rain, snow, lightning, anything mother nature decides to throw our way might make us uncomfortable, but it doesn't stop us in any way...maybe shortens a run, but we still get out right?

As I was navigating the water, slush, ice, mud, snowy, dirty, sandy trails during gale force winds today at Park Point's nature trail, I thought it might be fun to share the two events that gave my running career more character than I felt necessary.

One year at the Gopher to Badger 1/2 marathon, immediately after we began our 13.1 mile journey to the adjoining state, it began raining cats and dogs. The rain literally got above our ankles and the roads were flooding. It was like a flash flood and that part was actually kinda cool to run in. But then, mother nature made it VERY scary and included some cloud to ground lightning which struck way too close for comfort! We literally had strikes across the street from us! I have never been in anything that scary before that or since then. There were a bunch of us running at the same pace thinking..."are they going to send a bus or something to see how we are or keep us safe?"...it never came...! We finally stopped around mile 6 on some man's porch and hung out until the lightning ceased. Up to that point, I think I was running a pr time because my adrenalin was flowing so incredibly well! We finished the run and according to others who exceeded our speed limit, apparently the lightning struck a tower of some sort across the street from where they were running and gave them quite a show and a scare!

Anyone who ran it that year will definitely have the experience locked in their minds forever!

I'm still scared of lightning, but I tend to think back to that experience and remember I lived through it once...I can do it again!

Definitely the most uncomfortably wicked windchill type event I was in was the Pole, Pedal, Pant winter tri at Giant's Ridge. I think the temps were close to zero, the winds were over 35mph and the windchill was -50! We had to ski, bike, then run...that was fun? I was proud to finish and felt I had quite a bit more "character" upon crossing the finish line! The challenge when skiing in those temps, is first getting a wax that will actually glide on the cold snow and then keeping control of your poles in the strong winds that hit in the open areas on the golf course! The bike was just a tremendous experience...wow...biking into that temperature and windlevel...a blast...literally! I remember getting into the transition area to put my helmet on and needing a hat underneath it, well I only biked in the winter for THAT event and the helmet was adjusted for summer, no room for a hat. My hands were completely frozen and I was unable to adjust the strap to make it work! After ticking away many minutes on the clock and becoming panicked and cooling down waaaay too much, I finally talked some nice women who were just spectating into helping me out and got on my way!

I finished and so did my very proper religious friend. She is one of these very polite, nice people who never swears or talks in a negative way about anything. During the ride home...let's just say I saw a whole different side of her...needless to say, she DID NOT enjoy the event one bit!

The hottest race I ever participated in was the Madison 1/2 marathon a few years back when it still began at like 10am or  on Memorial Day weekend. It was already 95' at the start of the event. I found a friend from the cities and ran with her, stopping at every single hose and water spot to drench and stay upright. I remember she got very nautious after taking a goo or something but she kept going. I was ok during the run due to the water, just hot as heck ...I know without the nice people sharing their water along the course, it would not have been an event I could finish upright without a motorized vehicle.

The worst part of it all was actually after the race...I got horrendous chills and despite the pool with ice in it, it was probably the absolute ickiest feeling I have ever had after an event!

Ok...I shared mine...I'm curious as to what others have experienced that compares or are worse than mine!

On another note, I'm also wondering what kind of shape Hartley is in? Is it icy, muddy, slushy?

Lately skiing has been a more enticing option for me, however, my body seems to "crave" the endorphin rush only produced via running if I miss too many days in a row. 

Skiing has the wonderful full body benefits and with the amazing snow cover mother nature has blessed us with this winter, the only choice I have to make is "how many k's"!  

But running gives me something different that absolutely no other activity can do.  Believe me, I've tried them all and nothing works!  It's the pounding that does it, the stepping that creates the stress relief in sometimes as little as two to three miles!

I can ski 30k in a day and feel absolutely nothing like I do after the short run.  After 30k I might have a sore muscle here or there, but still feel the same tension wise as I did when I began!  The long ski, the long bike, the long tennis game, the long canoe, none of those activities give me the same feeling which is a bummer because I could do any of those all day long!

Anyone else feel this way??     

After the tough footing of late on Park Point, I decided to give Hartley a try today.  I went out about 11:30, this time with the vaseline all over my eyelids and below in addition to the warm skin that was all over my face. The park was basically all mine to run in!  The trails were nicely packed, not a bit icy, pretty even, and the wind was blocked. 

Questions....does anyone have a solution to this problem...?  

When I run in the below zero temps, I only put one more layer on than  usual, but my core gets VERY hot.  I have the problem with my arms and legs being cold, but my core being super hot.  Any solutions or ideas?  

Thanks! 

While attempting to navigate the interesting winter created terrain on the nature trail then the beach at Park Point, I was able to see some of the most beautiful creations by the giant lake.  Less than a week ago, the water was open, and there was quite a bit of beach.  Now, there are hard snow mounds that resemble mountains with touches of sand on them.  Portions of the water is frozen solid, some is frozen like a giant slushy, and the sounds it makes when there is a slight breeze is unique and calming. 

If you get a chance to go down there, it's worth the trip...just try not to trip while you run!