To race is but a dream...

[TheEd]

If you on the treadmill, then it would be good to get a vid of the following:

1. foot placement from the rear and the front
2. side view - full length of body
3. front view - full length of body, with arm carriage and swing shown

hope this is possible

TheEd

[shadydaz]

Me are easy pace;

https://www.dropbox.com/s/d85ia9uujerdlf...e.mov?dl=0

Me at race pace;

https://www.dropbox.com/s/8xbki8cxia884k...e.mov?dl=0

Rob who filmed me;

https://www.dropbox.com/s/gfnhwscezi28zl...s.mov?dl=0

Was done after the 30min easy on the plan day 9. Ave HR 131. Massive difference in running styles between Rob and I. I have just helped Rob to a 20:50 park run PB recently after meeting him in the gym. I have got him into the sub 45 plan.

[shadydaz]

01/12/17
10.35 km
137 ave HR

Struggled at the start of this run to keep the HR under 150. Waited for it to settle, it didn't. In the Nd I knocked the incline off the TM and through the last 40 mins Th HR drop and dragged the average down. I thought it may have been because
I wasn't fueled properly the 24hrs before.

03/12/17
5km pace session.

2.18km warm up.

5km - 22:57. No splits. Felt like fairly even splits. Within 1-2 each km

2.27km warm down.

Couldn't manage this any quicker. As soon as I set off to do the paced effort I knew there was nothing in the legs. I held a steady pace for the whole 5km though so it was a steady paced effort with what felt like very a very even pace throughout the effort. It was hard work and took a bit of mental strength to see it through as I knew that the 22:30 wasn't going to happen. A few positives to take - I got it done. Didn't quit. Still ran a reasonable time.
Had a terrible night sleep prior and the evening before my HR was a little elevated so there may be something underlying, I think nothing serious though as have been ok since the run. Took the dog for a nice long walk to keep the legs loose and have been ok.

[TheEd]

HI Daz, will get to looking at the videos shortly

give yourself a few days easy to reboot

how are you feeling now

TheEd

[shadydaz]

I have been ok, resting HR has remained at 46 for the last few days. I think it is the legs suffering a bit of fatigue from tbeing back on cycle. The tops of the calves/area just below the back of the knee has been a bit tight on both legs at the moment.

04/12/17
10.94km
52:23
5:41/km
Ave HR 134
Peak HR 148

This plod last night loosened the legs up a little. Will take it relatively easy this week. Looking to to the end of cycle paced effort on Saturday at Parkrun so will do the week as follows; 30mins easy, 30-40 mins inc fartlek 3 x 2 mins @ 4:30/km, 30-40 mins easy, rest, Parkrun.

[TheEd]

OK .. feedback from vids

Daz, don't change anything .. you have a current foot placement and style of running that must not be tampered with

develop core strength and do press ups and pulls .. use your bodyweight to gain

the development of the above, will assist you when you get faster

nice to see

now for Rob .. what speeds is he running at and what distances?

over to you, TheEd

[TheEd]

Daz, make sure to be recovered before the ParkRun

don't over stretch the calf muscles before the ParkRun, and focus more on recovery after the 5k

enjoy

TheEd

[shadydaz]

OK .. feedback from vids

Daz, don't change anything .. you have a current foot placement and style of running that must not be tampered with

develop core strength and do press ups and pulls .. use your bodyweight to gain

the development of the above, will assist you when you get faster

nice to see

now for Rob .. what speeds is he running at and what distances?

over to you, TheEd

I just coached Rob to a 20:51 parkkrun. so as it stands he is a little quicker than me at the moment. He runs distances 5 - 10 km. we are currently on sub 45 plan together. his 6 x 1 km session was at 4:00/km pace. In the vid the TM is at 15 kmph or 4:00 pace.

I realise my core is weak at the moment and am gradually building the strength training into the routine.
I am very surprised that there isn't anything that needs changed, or have i got it nailed? haha!!

[shadydaz]

Daz, make sure to be recovered before the ParkRun

don't over stretch the calf muscles before the ParkRun, and focus more on recovery after the 5k

enjoy

TheEd

Nice and easy this week. Legs are twitching today so something is going right. Will give update tomorrow post run. :p

[TheEd]

OK .. when it comes to Rob's stride pattern, he is more of a heel striker but instead of messing around with either of your running styles

we could look to bring a hillwork session in on Day 12 (normally a paced run)

would you be interested in this?

TheEd