‘Full Body Run’ Recipe

(Just a few tips to think about (or not) when you go for your next run.)

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How to run? I finally figured it out!

Let me rephrase. After years of my feet pounding the pavement, I realized the rest of my body was asleep!

That’s when I started to think about moving my body as one whole unit so I could run with less effort, with more ease. Transforming myself into an MRI machine, I do a scan, focusing on:

• Toes Splaying: imagine toes as a pianist’s fingers about to play Chopin’s Nocturne in e-flat major (spread and wiggle toes)
• Feet Planting: before putting on running shoes, plant feet solidly on ground, while tightening and engaging feet muscles (feet as foundation for movement)
• Lower Back Engaging: push lower back against invisible hand on back, just above butt. (resist hand shoving you forward)
• Hip Flexors Flexing: think muscles at connection point of leg and hip. Visualize as mechanisms that raise leg/knee (that’s all knees should do!)
• Glutes Squeezing: clench butt (stop a messy number 2 accident!)
• Quads Solidifying: continue butt clench to thighs (solid tree trunks)
• Oblique Muscles Pressing: pull up sternum (use muscles at side of body)
• Shoulders Adjusting: let go of tension and drop shoulders but keep them back (stand at attention)
• Neck Lengthening: be a swan (or a ballerina?)

Mix all those body parts together and you’ll have a… pie. No, you’ll run like the wind! Or at least a steady breeze.  

Yeah, that’s a lot to absorb. I might not be clear in my descriptions, and I don’t expect anyone reading this to follow all the bullet points, but I’m putting them out there as a running philosophy. I’m not saying it’s easy. It took me 11 full (somewhat painful) marathons to figure it all out!

Oh and, by the way, I read an article touting swimming as the best full body workout.

Obviously, I disagree.  

Joshua Tree National Park

Every time I hear ‘Joshua Tree’, I picture the U2 album. Band members, looking cool in a desolate landscape, giving off a mysterious vibe. Weird-shaped trees (actually cacti) cover the desert. A moody setting, I’ve always wanted to experience.

Joshua Trees (aka Yucca Brevafolia)

But the name ‘Joshua’ doesn’t really suit the place. Why is it called ‘Joshua’? I googled it. The Mormons named it when they travelled through the area in the mid-19^th century. But who was Joshua? Moses’s assistant and a kind of prophet/messiah who was meant to lead worshippers to the ‘promised land’. The Mormons’ logic, either: the shape of the branches pointed toward such a land; or the branches appeared to be reaching up to the sky in prayer (a famous Joshua pose). For whatever reason, the name ‘Joshua’ stuck.

Trails weave through the Cholla Cactus Nature Garden – more like a forest of mid-sized ‘Teddy Bear’ cacti – where you can walk beside the pastel-yellow blooms. Don’t touch the spikes – sharp and painful!

Cholla Cactus Garden

Flat, flat and even more flat desert for miles, until huge boulders pop up. Easy for climbing, great for views and even better for sitting and eating a sandwich. Can you make out the shape of a skull? ‘Skull Rock’. See that flat piece of rock sitting high atop a boulder? ‘Cap Rock’.

Skull Rock

Cap Rock

Climbing Rock

The massive space makes me feel small, and I suddenly appreciate how big the world is. A million miles of one park, appearing to go on forever. A place to be alone with your thoughts (except for all the people). Winter, the most comfortable but most crowded time to visit. Come in the summer – and you will probably melt!

Breathe in the Blue Sky

Typical View of Palm Springs

I want to take a glop of sky-blue paint and swoosh it across the top of a canvas – add a swath of toasted caramel hillside, dot it with creamy white big horn sheep, and brush in swaying palm trees – done! I recreate the flawless scene in my mind, breathing it in. Wanting to just hug the surroundings, I sigh, feeling happy, even lucky to be in this beautiful spot.

Ripe grapefruits hang from the tree at the end of the path, oranges on the other side of the yard. I imagine myself floating around the property, like a ghostly apparition, for eternity. Alas, it’s only for a week. But I’ll absorb every moment.

Hiking in the hills at the North end of Palm Springs gives another perspective. Even with easy access at the Lykken Trailhead, there still might be a few excuses not to take a hike. Like coming face to face with a bighorn sheep. (see pic) Ok, he was far away – but I wouldn’t want to meet him up close. (worth climbing for the view!)

Downtown Palm Springs. A massive Marilyn stands in the middle of the street in front of the Art Museum. With her dress flipped up, she flashes her underwear. Her lack of shyness attracts lots of attention. I would say it’s the most fun street in town.

Celebrities began arriving in the 1920s.

Palm Springs became the perfect destination for the ‘two-hour rule’. Hollywood contracts stipulated that stars couldn’t live more than two hours from an L.A. film studio. They were on-call – required to be close by for re-shoots or whatever the studio demanded. The neighbourhood of Las Palmas grew into the destination for the famous and rich.

Never understood the lure of Palm Springs – until now. There is no way to be stressed while taking in the vividness of the setting.

Palm Springs made me forget about the rest of the world for a week.

Oh no – so many hills!

After Trudging Up A Ton of Hills – My Toenails Are About to Turn BLACK!

I miscalculated the hilliness of the course – didn’t check the elevation map. And I paid the price. My two black toenails hate me!

Got cocky for my training. In the back of my mind, I knew I hadn’t pushed myself hard enough. I based my training on my last half-marathon. Decent time (even with a pee-emergency) but it was a flatter course than this one. I said to myself: if I ran in the heat along a bleak highway, and had a bathroom break, I could do this race with less effort. Uh, huh…

A delusional assumption. Who knew there would be so many hills?  

I achieved a PB (7 seconds under 2 hours) – whoopee – I broke 2 hours! But this half-marathon almost killed me – not quite, it felt like I had done a full 42.2 kilometres when I crossed the finish line. I staggered and swayed, wondering why the ground beneath me was moving. A young volunteer put a medal around my neck, practically pulling me down – I grabbed her arm to steady myself.

‘are you ok?’ ‘yeah, I’m alive.’ Everything was a blur until I heard my name called out. Seeing my partner and daughter in the crowd, I made my way over and the first words out of my mouth: ‘never again!’ ‘You always say that.’ He knew me well.

I got some water, a banana, a package of kettle chips, and finally found a port-a-potty. Sigh. Ready to think about training for my next race.

The CN Tower

The plane circles above the city. I see the famous landmark poking out from the skyline. Tall and elegant – the tower stands at the edge of Lake Ontario. Like the Eiffel Tower in Paris – you know you’re in Toronto as soon as you see it.  

Only a 58 second elevator ride to the 114^th floor. I peer down through the glass panels as we glide upward. No effort for us, yet it took 1,537 contractors, 24 hours-a-day, 7-days a week for 40 months to pour the cement! The tallest free-standing structure in the world from 1975 – 2007. And the tallest tower from 2007-2010. Now, it’s just tall.

It’s Tall!

Doors open, we jostle out. Everyone heads to the wrap-around-windows, taking in the view of the city and lake. The sun glistens off the water, tall buildings become miniature models where miniature people rush in and out – I transform into Godzilla wanting to crush anything in my way. It’s the height that’s making me feel all powerful. Actually, I’d rather leap over tall buildings (Superman mode?)and shout: hello Toronto!

Lake Ontario

Towers of Toronto

Streets of Toronto

I take a breath, calm down and let philosophical thoughts creep in: Why do we climb a mountain or go to the top of a building? Because it’s there? A profound experience? Is it a waste of time? Or something to do on a sunny day? Hmm… all of the above. My eyes wander across the lake, then back to the crowded streets.

As an enthusiastic tourist, I can say proudly – ‘I went up the CN Tower.’ The elevator takes us down, down… my reverie fades.

Coyote Run

Stick in hand, I look like a mad conductor or an angry old lady. I’m ready to scold little kids. No kids, but there are coyotes lurking around every tree. It’s dark. I skim the stick along the wire fence surrounding the tennis courts, ‘whaaa, whaaa, whaaa!’ yelling as I run. Being loud and waving a stick gives me confidence to venture into the darkness.

Early Morning Sky over Stanley Park

I’m not paranoid. I’ve seen 3 beasts (coyotes) in the last few months. Fine, they didn’t chase me or look aggressive, but they could have attacked. Since they’re not being fed by dumb people anymore, they roam aimlessly through the park. But still, my advice is to stay alert and run like a ninja.

Run Past the Tennis Courts

Dark, darker, darkest – I see a shape in the trees – bigger than a coyote, a bear? I wave my stick behind me (I hate the thought of getting bit on the ankle) and shout. Nothing appears. I hear something. I swivel my head over my shoulder. I turn back as a tiny sparrow flits across my path. It sounded bigger.

My fear will not overtake me. I suck it up, face the coyote menace and continue running the seawall – ‘nature’s treadmill’ – designed for brave runners (who are too cheap to get a gym membership).

Manhattan Moments

A spontaneous pedicab ride through Central Park – the highlight of a short trip to Manhattan.

The Tajikistani driver made the ride entertaining. Facts and silliness – he pointed to the lake in the park.

I asked, ‘what’s the name of the lake?’

‘The lake.’ He pulled out a map showing proof of the non-name.

The first person I ever met from the small Central Asian country of Tajikistan. Funny – knowledgeable – he rattled off a never-ending list of movies filmed in the park.

‘Over there – the rocks where ‘Elf’ had a snowball fight,’ he pedaled faster through the park, ‘and here’s the fountain from ‘Friends’.’

It was only a 20-minute ride, but it felt like we had taken a ‘vacation’ from the chaos of the city.

Central Park – Friends’ Fountain

What is it to travel? Why go to a hot, crowded city – and stay in a 50-story hotel with only 2 crowded elevators – to be stimulated or frustrated?

Back in traffic – hot and sticky – but it’s New York in July – what do you expect?

Walking along Broadway, we peer into a church graveyard and see tombstones from the 1700s – history forgotten by the hurrying hoards.

Fearless Girl

Fearless Girl statue on Broad Street, in front of the NY Stock Exchange – they moved her a few blocks away from the Bull of Wall Street – the poor bull got scared!

MOMA Exhibit

Oculus

Met Sculpture

Guggenheim – take elevator to top floor, then glide our way along the exhibits – down the spiral ramp. Kandinsky and Celia Vicuna (artist inspired by him) are on display. Soak up shapes and colours and lines and think about – what? Will I remember the name of any of the paintings? Nope.

Matisse’s Red Studio at MOMA – staring, wondering what was in his mind when he painted the entire contents of his studio – will never know.

High security to enter the United Nations building. I make my way to Chagall’s blue stained-glass Peace Window. 2 panels missing – too depressing to take a photo. But the council chambers were impressive – I could sense the residue of discussions and votes that had taken place in the space that morning.

UN General Assembly

UN Mural

UN Mural

Hike up the stairs of the Met – wander around an Egyptian temple, down the grand halls to absorb the effort of many. I scan hundreds of objects and artifacts and, if asked, I couldn’t name any of them. Except, the choir screen of the Cathedral of Valladolid. The only reason it has stuck with me is that I was told it was the Brandenburg Gate? I scratch my head – I’ll never forget this unique relic.

Egyptian Temple at the Met

Choir Screen of the Cathedral of Valladolid

Making our way back to the hotel, we stop at the 9/11 Memorial – flowing fountains – sad but beautiful. People stand quietly, remembering. I wipe the sweat off my face – I’ve soaked up plenty of Manhattan, for now…

Zen and a Half-Marathon

Two and a half years since the Victoria Marathon in 2019 – the longest I’ve gone without doing a race.

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Am I ready? When does a pain in the hip stop you? Adding a few yoga moves to my routine has helped me with a slight hip glitch.

It’s only a half-marathon – shouldn’t be a problem, I say to myself. And then I get scared. If I take it too casually, I’ll suffer. I’ve done 21 kilometres at least 12 times.

Damn! I only did 3.9 kilometres this morning – my distance calculation was off. But there was a hill – so, it was more like 4 – sounds better.

Run, run for no reason other than doing it. Does that make sense? A challenge, a need, a feeling of freedom…

I’m working on a ‘Zen’ approach. Reading Zen in the Art of Archery – a book about archery, but I can apply the philosophy to running.

Attempting to flow with the run instead of forcing it. Specifically, letting go of negative thoughts: ‘oh my god it’s hot and this hill is so steep – I can’t do it!’ Sounds flaky, but it worked – still hate hills.

June 26 – Race Day

What did I miss about running a race? The camaraderie. Chatting with runners, bonding over pain and training and celebrating the first in-person race after 2 years. I only connected with the Australian pace setter – we bonded over Boston. Otherwise, not much camaraderie – mostly serious runners. Paranoid about COVID or just unfriendly and competitive?

All of the above.

A hilly route and the musical entertainment… one Japanese Taiko drummer (good energy) and 6 Scottish bagpipers (a tad sad), and the heat – one of the hottest days of the year.

I slowed down for water, grabbing a cup from a smiling volunteer, when an aggressive older man comes too close and steps on the back of my shoe. Not a word of acknowledgement, not a ‘sorry’ – he needed a drink regardless of who he literally stepped on!

Reaching the final stretch – who do I see? – aggressive older man. I pass him – arms pumping, knees high, sweat dripping – and finish strong – ahead of him.

Not very Zen of me – but satisfying.

Large Barge Balancing on Rocks

November 16, 2021

After a harsh windstorm, I go for a cautious run. I look for fallen trees, branches blocking sidewalks – but as I make my way, my foot crushes small twigs and pine needles, nothing major, until…

Police have taped off a section of the seawall. My run is detoured by a huge barge that has landed on the rocks – a huge wall of rusty metal blocks the view. The high winds had pulled the barge from its anchoring and jammed it onto a pile of rocks close to shore. It looked out of place, yet dramatic.

Large Barge Balancing on Rocks

November 30, 2021

Rain, rain and more rain. They call it an ‘atmospheric river’. There it still sits. Yes, a ton of rain has fallen – you’d think that much water would swoosh the barge off the rocks!

The owners of the barge make an attempt to move it using a tugboat. Doesn’t work. Try again.

December 1, 2021

A break in the weather – high billowing clouds… sunny day. Will someone try to climb the tempting metal wall? Security stands guard.

December 2, 2021

Wicked wind comes in – can it blow the barge off the rocks as it blew it on? Nope. Still stuck.

December 4, 2021

The experts claim a high tide will force enough water under the barge to lift it off the rocks. I think high tide is December 6^th? I’ll check. Yup: 8:19 AM PST 16.05 ft (4.89 metres). Will it be high enough?

Barge Blocking View of Mountains

December 8, 2021

Nope – experts were wrong! Tide not high enough. The barge is still there. A new strategy. A tugboat plus the Vancouver Pile Driving platform holding a large tractor (with crane arm attachment) attempt a move. No success. Man vs nature – nature is winning!

December 9, 2021

Running by to see the tugboat and platform sitting idle. It’s 7:45 am – lights on but no activity.

December 14, 2021

I thought it would be gone by now so I could finish writing this blog – nope.

December 16, 2021

Another run, another pass-by the ‘stuck barge’. Excuse me, it’s a ‘celebrity barge’ now. The Vancouver Parks Board has erected a sign: Barge Chilling Beach. (Ha, ha) It’s a play on Vancouver’s: Dude Chilling Park. They’re trying to add a touch of humour to the situation.  

Will it be a part of the view forever?

How long will it be a part of the view? Will it become a permanent tourist attraction?

Kick it off the rocks!

Ok – one last attempt to move it – how about a couple of good swift kicks?!

Watching for the International Space Station – from our deck

The second winter in a row, no flying to far-off places – but at least I can imagine visiting the International Space Station.

An email from NASA arrived this morning with the following details:

Time: Tue Nov 23 6:53 PM, Visible: 2 min, Max Height: 45°, Appears: 10° above W, Disappears: 45° above W

A clear night in Vancouver… in November – a miracle! We look west. A star? Yup. More lights – 2 planes fly by – moving horizontally. Then a vertically moving light suddenly appears! … the difference is obvious. Lights positioned at the top and bottom ends of it. I focus on the space between the lights, trying to fill-in the shape of the station.

Picturing astronauts floating inside – weightless, working on experiments or joking around. Knowing people were living in a hunk of metal, just hanging high in the sky – bizarre! How cool would it be to float above the earth… What was it about space that made me want to figure out the unknown? Envisioning what it would be like to live on a remote planet – I guess it was the same feeling of anticipation – getting on a plane, travelling to a new place… eager to discover something different from this ordinary life.

Since seeing those lights of the space station moving around the earth (every 90 minutes), I wanted to know more.

I needed to find out how the ISS stays in orbit?

Momentum keeps the station moving in a circle around the earth, but it has to travel at 7.6 kms/second at an altitude of 400 kms above the earth, in order to stay up in the sky. If it drops lower than that altitude, gravity would bring it crashing down.

The Russian Zvezda service module (or another visiting space craft) transfers fuel when needed. The ISS uses 8,600 kgs of propellant a year to keep it in orbit. Not sure what kind of propellant or fuel. Getting too technical for me.

We watched for less than 2 minutes as it headed up and around the earth – its light faded, then disappeared into the blackness.

I’ll keep waiting for email alerts from NASA.org and maybe my next trip will be to outer space!