Monday, 30 May 2011

Running Form Breakthrough And An Amazing HiIl Session At Close To 6 Min mile Pace!

Breakthrough!
Clieves Hill Lane
First I read about it in Earl Fee's book then I read this brilliant article the other day.
The advice was to push hips and chest forward as you run, the result is it puts you more over your C.O.G. which reduces braking forces and allows a longer stride behind you.
Using Earls advice helped me have a cracking race at Harrock Hill last week and today after reading this as well http://www.hillrunner.com/jim2/id18.html I had an amazing hill session.
3 x 5 mins up Clieves Hill
The last time I did this session was back in 2009 when being coached by Barry.
Long hill repeats at Clieves Hill 2009

Today I must have been flying, getting faster on each effort until I was close to breaking 6 min mile pace!
Comparison 2009-2011
30th 5 2011
3 x 5 mins uphill
1/ 6.19 pace, 2/ 6.11 pace, 3/ 6.04 pace
6th 8 2009
3x 5 mins uphill
1/ 6.45 pace, 2/ 6.32 pace, 3/6.20 pace

I finished off with 4 x 1 min on a super steep hill [ this was flaming HARD!] then did 6 x 20 sec downhill strides reaching a max top speed of 4.03 pace!
Job Done :0]
Time to break the limits, time to set new records and live life in the moment!
Always believe the impossible is possible!
And your dreams will become True!




Run The Edge
RunTheEdge said;

"Onwards" Just watched this video again and had to go for a second run!!

LATEST NEWS
Jo and Mo lead the way!

http://running.competitor.com/2011/05/news/farah-and-pavey-clinch-british-10k-titles_28595


14 comments:

Ewen said...

Wow. That's a great breakthrough Rick. Much faster 2 years later! The improved form is making a big difference. I was hoping for a similar breakthrough tonight but fell in a hole after 4k.

RICK'S RUNNING said...

Just left you a message on your blog Ewen.

RICK'S RUNNING said...

P.s. yes pushing the hips and chest forward does help to run faster plus because I'm now landing closer to my C.O.G. I've noticed my legs don't hurt as much after racing-training-COOL :0]

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