Brooke and Diane gave me a running session with R for my birthday. R is a seasoned triathlete, and now a tri coach - including running. He is the coach of a few of my friends, pretty active in the club, and was the instructor for the Sunday 3-hour spin classes I took over the winter. After meeting with my foot doctor, R and I held off on the running session until my podiatrist said it was okay. My foot finally seems to be in a place where I can go 3 miles without wanting to cut it off (huge improvement) so we thought now was the time to learn proper technique, and adjust the inserts again (if needed) once I had correct form. And this morning was the morning to start the learning. And the reason I heart R.
We started off on the treadmill and the good news was my run wasn't too horrible. But, there were a lot of small things I could correct to become more efficient. R put things into terms that made sense and I could easily adjust. At one point, I felt instantly stronger and freer, while going 0.3 mph faster!!
After the treadmill, we headed to the indoor track for more drills. After trying a few, we determined the best on for me to really focus on what needed to be changed. It felt tremendously better. I was sweating like a, well, a lot - but I could really feel the difference. And also, my quads were burning! And in that "I haven't used this muscles properly and it feels so bad it's good" way. Seriously, I would be surprised if I racked up 2 miles, but my legs feel like the just ran 10.
Things I need to work on (and if I write it down, I am more likely to remember it. And now I have a nice post with notes to refer to for myself)
- Proper lean. First, R held me up as I leaned forward, lifting one leg. "If I let go, what would you do?" It made so much sense that my other leg would come down. TaDa! Running! R then tied a rope around my waist to help with the proper feel of the lean. And it worked.
- Cadence. My goal is about 22 strikes, on one foot, every 15 seconds. I was around 16 or 17. But increasing my cadence does not mean increasing my speed!
- Light touch. Don't pound on the treadmill, track, ground, etc.
- Use my arms. Pump the arms, and the legs will follow. Charles used to yell this at me when we were going up hills around Capitol Hill. I just to remember to do it.
- Long stride - ish. It's more of a bent knee up and pushing back thing than reaching forward. R demonstrated on the treadmill and I could see exactly what he was talking about.
- Mountain pose. When I was doing a few laps, R yelled mountain pose and I immediately straightened up, used my core, and had a better lean. That was the cue I needed and will hopefully remember.
- Run with open palms. I hunch my shoulders up. Running with open palms forced me to relax - and not more hunched shoulders. That was just wasted energy.
Thank you R!
And thank you Brooke and Diane!!
AND, I got Blain back last night with some new tires. Here is to no more flats!! (Knock on wood)