Slow Race at UM. Second of season.

[boldwarrior]

To me it looked like a guy who can lift the gym "trying" to run.

Agree on arm mechanics

Back looks like it's bending over in the last half too? Like you're getting sucked into the track.

It you freeze frame around half way - it looks like you're sitting, not on a bar stool, but at times on a lounge chair!! Landing way in front of your COG.

Obviously you have the strength - You need to focus on technique, re-learn how to apply Force through a straight line from head to toe. Get your flexibility back, you might be full of muscle knotts??

Have you been doing any Mediball throws? Plyros?
Do you get regular massage or use foamrolling?

Being a full second off your PB - you could easily consider everything you did in that run today Wrong It will be great to see you do it all right and rack off a nice fast time again. Good luck

[boldwarrior]

To me it looked like a guy who can lift the gym "trying" to run.

Agree on arm mechanics

Back looks like it's bending over in the last half too? Like you're getting sucked into the track.

It you freeze frame around half way - it looks like you're sitting, not on a bar stool, but at times on a lounge chair!! Landing way in front of your COG.

Obviously you have the strength - You need to focus on technique, re-learn how to apply Force through a straight line from head to toe. Get your flexibility back, you might be full of muscle knotts??

Have you been doing any Mediball throws? Plyros?
Do you get regular massage or use foamrolling?

Being a full second off your PB - you could easily consider everything you did in that run today Wrong It will be great to see you do it all right and rack off a nice fast time again. Good luck

[John]

It you freeze frame around half way - it looks like you're sitting, not on a bar stool, but at times on a lounge chair!! Landing way in front of your COG.

Stef put up a gem of a post the other day in her journal

When I trained with Charlie for that one day, one of the key things we concentrated on, was stepping right underneath the body, and not trying to create a larger-than-comfortable stride (the typical over-stride). He said that I might feel like I'm actually making smaller steps and going slower, but it's not the fact, as the maximum force can be applied down there (center of gravity), and one ends up being up higher in the air for longer.

[Race Radio]

http://www.youtube.com/watch?v=zINd941KgNg

Feedback welcome.

The first thing I noticed was how flat footed your landing right from the drive phase it seems to the finish.

How much attention do you pay to strengthening/elasticating the achilles tendon/calves/shins/ankle complex away from sprinting alone?.

Your losing a lot of power there, hence time. Some circles say those provide 20-25% of the power needed for an explosive start but get even more important as you climb to maxv. Your going to run a hell of a lot faster decreasing ground contact times, yours being very long (flat footed). Checkout the frame at 0:19 at ground contact for example. It seems the whole race was run that way?.

Away from there, obviously your hip extension strength is good.

In the gym, I would start paying more attention to increasing/strengthening the 'power' in the core/hip flexion region, develop the tendons of the deltoid region (long/short head of biceps brachii) & obviously making the lower limbs stiffer/more elasticated (achilles tendon/calves/shins/ankle).

[Chris6878]

To me it looked like a guy who can lift the gym "trying" to run.

Agree on arm mechanics

Back looks like it's bending over in the last half too? Like you're getting sucked into the track.

It you freeze frame around half way - it looks like you're sitting, not on a bar stool, but at times on a lounge chair!! Landing way in front of your COG.

Obviously you have the strength - You need to focus on technique, re-learn how to apply Force through a straight line from head to toe. Get your flexibility back, you might be full of muscle knotts??

Have you been doing any Mediball throws? Plyros?
Do you get regular massage or use foamrolling?

Being a full second off your PB - you could easily consider everything you did in that run today Wrong It will be great to see you do it all right and rack off a nice fast time again. Good luck

lol. Yea you are right. I have become a weight lifter running track. I also noticed my front foot landing too far in front. That was funny about being sucked into the track. I think the added weight may be the cause of that. I usually try to get a massage twice a month. I may need to see my flexibility guy also. Thanks for the feedback. My focus for the next month will be running mechanics and weight loss.

[Chris6878]

The first thing I noticed was how flat footed your landing right from the drive phase it seems to the finish.

How much attention do you pay to strengthening/elasticating the achilles tendon/calves/shins/ankle complex away from sprinting alone?.

Your losing a lot of power there, hence time. Some circles say those provide 20-25% of the power needed for an explosive start but get even more important as you climb to maxv. Your going to run a hell of a lot faster decreasing ground contact times, yours being very long (flat footed). Checkout the frame at 0:19 at ground contact for example. It seems the whole race was run that way?.

Away from there, obviously your hip extension strength is good.

In the gym, I would start paying more attention to increasing/strengthening the 'power' in the core/hip flexion region, develop the tendons of the deltoid region (long/short head of biceps brachii) & obviously making the lower limbs stiffer/more elasticated (achilles tendon/calves/shins/ankle).

I have always concentrated on dorsiflexion but I had non in that race. Last year I was having tight calf issues. It may be the cause. What excercises would you suggest for me to increase core and hip flexion. Thanks

[Chris6878]

Stef put up a gem of a post the other day in her journal

When I trained with Charlie for that one day, one of the key things we concentrated on, was stepping right underneath the body, and not trying to create a larger-than-comfortable stride (the typical over-stride). He said that I might feel like I'm actually making smaller steps and going slower, but it's not the fact, as the maximum force can be applied down there (center of gravity), and one ends up being up higher in the air for longer.

This is something I may have to put on my refridgerator. This is exactly how I felt the year I got hurt. Right before my injurry. I had tried to replicate that form after but I was never able to find it again. This really put alot of things into perspective.

[Race Radio]

I have always concentrated on dorsiflexion but I had non in that race. Last year I was having tight calf issues. It may be the cause. What excercises would you suggest for me to increase core and hip flexion. Thanks

You only have to look at the fastest times of all time to realise the importance of maintaining/strengthening that whole dorsiflexion phase/area.

Good example of this.


[youtube]-gFXa4AcD5w[/youtube]



When/What did your tight calf issues stem from?. Dehydration is a big concern, but you talk about supping caffeine/creatine etc which is probably the fastest way to dehydrating & being in hot weather too.

Something I would recommend to everybody who suffers from cramping is Drinking Himalayan Salt Sole which houses 84 natural trace minerals in just one (super) food & its a real super food. There is no way athletes get all those from diet alone.

Himalayan crystal salt is a full-spectrum salt. Instead of just getting sodium and chloride, you're getting a full spectrum of trace minerals as well. Table salt is just sodium chloride. You don't get the trace minerals in table salt, and it is those trace minerals – those other 80+ elements that you need in order to be a healthy, vibrant human being.

[youtube]aUmepo4mtjI[/youtube]


From being flamed in the previous thread there is no way I'm gonna talk about exercise recommendation.

Don't forget the tendons. A chain is no stronger than its weakest link.

[Chris6878]

I had been having good practices with my dorsi flex. Shit went out the window during the race. I Had calf issues last season which was causing my achilles to be sore all the time. But this year i am feeling fine.