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One Step Back, Two Steps Forward…And Other Weekend Adventures

Preparing for the Flow Running Clinic.

One day of running last week for a grand total of 3.1 miles. Instead of crankin’ out my ultra-NOT 15 mile weeks I took a step back to hopefully move two steps forward.

How so?

Well, last week I met with Rick Merriam, a highly recommended massage therapist / biomechanics dude. His knowledge of the interconnected body is immense and I was hoping he could help my body accelerate its return to 100% healthy running.

The basic flow of the session would include initial assessment / range of motion tests followed by specialized intense massage work associated with improving the specific range of motion. To highlight the amazing interconnected body, a particular dysfunction observed in my lower body would be addressed in my upper body.

Some of the massage work was only mildly uncomfortable but there were also areas that had me breathing like Wendy at the birth center when Griffin was born. Dude – it was intense.

My labor lasted five hours across two days (early and later in the week) and I was told not to run so the work would be able to fully integrate with the body and prevent any additional stressors from messing with the work that had been done.

After the two session, we saw significant improvements. I could start running again and was signed up for a 5 km (Susan G. Komen 5km race) on Saturday. I guess this will be my first run. Talk about a run into the unknown. Speed? What is that.

But first…a few of the family highlights from the weekend.

Friday – The Pumpkin Patch

Griffin showing the cow how to eat the treat.

The aggressive goats.

The hay ride!

Finding the perfect pumpkin.


Saturday – The Komen 5 km Race – Flow Running Clinic

Saturday morning was the big day to try and run again…and it just so happened to be the Susan G. Komen 5 km race. Plenty of positive energy all around.

Luke’s Locker was extremely kind in inviting me to their event. They dressed me up in a sweet kit (thanks to them and various sponsors like New Balance I assume) and I was ready to give this running thing a try.

Fan Benno-Caris Rockin' at 92! Such a sweet person.

High intensity (what is that?), rolling course, just run and see what happens. So I did.

mile 1: 6:30 pace

mile 2: 6:50 pace

Finish: 20:48 (avg 6:42 min/mile)

Thanks Luke's Locker - Well done!

The knee held up well. Yeah! Still work to be done but progress – YES!

Flow Running Clinic

Shortly after the 5 km it was time to drive to the Flow Running Clinic, created by Patton Gleason, up at the Luke’s Locker in Allen. The short clinic (1-1.5 hours) provided a solid introduction into midfoot/forefoot running. Although not new to me, I was interested in participating with that beginner’s mind.

Patton Gleason - The Flow Master and Friend

A group of about 20 or so enjoyed a short run to warm up a bit and then we participated in some drills (with or without shoes) to support midfoot/forefoot running. We worked on alignment, lean, sight-line, shoulders, arms, and feet. Plenty of good reminders thoughout.

One of the best features of the clinic was the watch-then do approach. We just didn’t hear about the technique, we did it!

With that being said, any type of clinic or seminar rarely creates lasting change in and of itself but what it does do is plant the seed of transformation. It creates the potential. It is still up to the individual to water and nurture that seed if he/she wishes it to grow.

Now where did I put my damn garden gloves…

Sunday – The Texas State Fair

The family finished off the weekend with an afternoon at the Texas State Fair.

Top event for Wendy and I – Collective Soul

Top event for Griffin – Construction equipment – He loved it!

OK, this wasn’t all running related but…it sure felt like an ultra weekend. 🙂

Be active – Feel the buzz!

David –

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

2 Responses to “One Step Back, Two Steps Forward…And Other Weekend Adventures”

  1. on 19 Oct 2010 at 12:14 pm Mark

    I think I’ve spotted your problem – you have a pumpkin stuck to your head!!!!

    Seriously, that’s a pretty awesome time for a comeback run. The pumpkin patch looked fun too – good times.

  2. on 19 Oct 2010 at 6:58 pm David Hanenburg

    I should have known that a fellow runner would have the answer to my ills. Thanks dude! 🙂

    I honestly surprised myself a little bit…all things considered. Maybe the fear of being trampled by 20,000 people behind me had something to do with it.