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Run Technique — An Elite Perspective Bobby McGee Session Bobby is an Olympic-level running coach. He has extensive experience working with elite marathoners. He’s South African and now based in Boulder. He can be reached at 720-629-5684 – I got a lot out of my personal consultation. These notes are a mixture from Bobby’s presentation at the OTC as well as my personal session on July 1st. The comments below are what I felt was relevant to me. Head – jaw line relaxed, wear hat and sunglasses to ensure no squinting. Squinting leads to tightness in face... leads to tightness in shoulders.
Shoulders – relaxed, back and down.
Wrists – firm and flat. Hands are linked to the feet. Too much external hand rotation will tend to move runner onto the outside of his feet. Issue for G is to bring hands to a more neutral position.
Torso – G still quite vertical, increased cadence to 95-97 rpm should help move forward. Other position tips in presentation are standard.
Recommended a review by a muscle activation expert. I’ll set up.
G Form –Areas to focus: (a) same angle on arm carriage; (hold neutral postion when moving back, can tighten elbow angle when swinging forward) (b) greater backswing with elbow (careful arm doesn’t open up); (c) upper body quite rigid (just like in the pool); (d) cadence needs to lift up to 95-97 rpm range. (1st do some cadence testing - what is it when doing AT plus work & just easy running - work from there) Cadence increase should be do-able as cycling cadence is there.
Altitude – Impact of 6-8 bpm (lower) on LT heart rates at altitude.
Max Heart Rate – Thinks that a max heart rate test would be useful to check my cardiac capacity.
LT Plus – Prefers ‘speedwork training’ to be done at LT+ HR (say, three bpm over LT). This would be 8K/20 min best average HR. By using longer intervals, the IM athlete avoids beating himself up.
Recovery – IM Speedwork should be done in a fresh state. By constantly doing ‘speedwork’ in a fatigued state, the adaptations are sub-optimal. G should freshen up for speed sessions to enable higher HRs and paces.
Goal of Track Sessions – for an IM athlete, the goal of track sessions is to place a great load on the athlete, enhance vascularity and (progressively) overload the muscles. LT work alone doesn’t create enough strain (of a exercise/recovery response). Therefore he prefers LT+.
Core Work – G to include:
Strides – superior strides protocol for muscle activation – six to seven straight legged (relaxed knees to extended knees—but keep soft) calf jumps, fast feet, fast legs, hold RPM into strides. Nice way to start an interval. Interesting that the Hellemans use of plyos will likely have a similar muscle activation effect.
Calf Work – use an inner tube to provide resistance on bent leg calf ext – work both directions under resistance. Standing bent leg is not as good because of quad and stabilizer involvement.
My orthotics may be over correcting me now. Looks like I could be too far over on the outside – risk of orthotic combined with strong medial posting shoe. Something to watch, could have been caused by my shoes being blown out. Right now the front outside of my shin is worked (shin splints avoided but the issue is migrating).
Other Topics
Anorexic Athletes – depressed body weight will lead to short term performance gains but it’s very unhealthy. Anorexia is like alcoholism, you are either full blown or in recovery – you don’t get over it. Best treatment is love combined with the facts about the implications of the illness.
Heavy Athletes – once you are over 30, then the physical risks of eating disorders are decreased. Need to be most careful with under 20s. Deal with by educating about healthy eating.
Overall body composition – when you arrive at your training with an open heart, your body will find the right path. Poor food choices tend to be emotional responses and should be addressed that way. Bobby works with Barb Lindquist and uses her as a role model for healthy female athletes (strong, lean and fast –through smart nutrition and training).
Aerobic Function Test – likes to do a 1.5 mile AeT test to gauge aerobic efficiency. With his novice runners, they are not allowed to run until they are able to run at (or under AeT). Likes fast walking for beginners. Novices need to be very careful at altitude.
AeT Endurance – we share a similar concept about the need to address AeT endurance. For training Ultramarathoners (Comrades), he’ll have them do... two hour run, stay on feet while eating recovery meal, three hour ride, stay on feet while eating recovery meal then three hour hike. A long session that trains the body’s ability to function aerobically for anticipated race duration.
gordo – 1 July 2003
More Run Tech Tips for G
Bobby was nice enough to come out and watch my Aquathon. Tips on my technique from Bobby...
Bobby Technique Points for G
T1 -- I am very much an upper body swimmer so blood is all in pecs and higher coming out of the water, embrace self (forearms to chest) and squeeze a couple of times, then hold arms above head as moving through T1.
Run start facilitation -- stride is slow and long at the start, quick, very short strides to get running muscles going (consider even some power walking for a bit to build in), then speed up after body is into the groove after 4-600m
Elbows when fatigued -- elbows have a tendency to come up when fatigued, this is the cause of the side-to-side the Scott noticed at IMNZ. Relax elbows and bring a little closer to the body. As well as body rocking, head rocks when this is happening (body is filling the area created by the open elbows).
When fatigued -- focus on cadence, elbow drive and big toe.
Foot placement -- foot has tendency to sit flat on the ground, think about toeing off and lift cadence, keep stride quick, short contact time on ground
When under duress -- left foot rotated inwards, right foot rotated outwards -- muscle activation guy to review but if overall alignment is good then not much we can do. G notes that alignment is better at marathon race pace.
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Other tips:
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