I show this video again just because it's a real joy to watch Ryan Hall running at 4 min mile pace and making it look so dam easy!
AWESOME!
After reading Steve Magness's 2nd article on Running Form I decided to work on my own form, i remember reading that Tom Tellez said not to just let your foot hang in the air and let gravity pull it down to the ground, but use a strong hip extension to pull your foot down quickly so it lands under your centre of gravity.
This seemed to work for me, straight after my foot becomes grounded I switch off my glutes and let momentum pull my body over my grounded foot,.
The great thing is the faster you go the longer your stride extends behind you!
I've read that it's not possible to extend your hip through glute power once your foot is grounded because the quads dominate to stop your knee collapsing on impact.
There is a simple test you can do; stand on one leg, now activate your glutes for all there worth do you move forward?
Only by losing balance ie raising your calf muscle will you move foreword.
The other test is to stand facing a wall, feet two feet away.
Stand on one leg, lean forward, touch the wall with your hands.
Feel gravity pushing you into the wall.
Now try and extend your hip, do you feel an increace of force against the wall?
Sun
Location sandhill 4
20 min recovery run plus a 1 hour 20 min walk with Tess,Jon, sarah and Rob, who are all injuried at the moment and can't run!
Showing posts with label RYAN HALL. Show all posts
Showing posts with label RYAN HALL. Show all posts
Sunday, 15 August 2010
Wednesday, 10 March 2010
Really cool tempo run!
On Tuesday [ my birthday, geees 49!!!] I did Marius Bakken's alternating pace tempo run.
40 mins of 4 mins 6.04-5.44 pace then 4 mins active recovery at 6.48-6.30 pace none stop!
It went well and I felt quite strong.
6.33 miles in 40 mins, average pace 6.19, total time inc warm up warm down = 1.00
Not quite as fast as Ryan Halls tempo runs!!! [see video below]
Note Ryan's stretched hip and leg, just been reading about how to use the 'hip stretch/reflex mechanism' to improve running performance, READ HERE VIDEO
Today Tess and me hit the sand dunes for 1 hour and 29 mins easy, then i ran 1/2 mile at 10k pace.
Monday was a club session with 12 fast short efforts, max speed 14.2 mph.
total time inc running down and back = 2 hours 22 mins.
Last week saw me reach almost 12 hours of running!
On Sunday I have a 20 mile race which will be a good test to see how i'm going!
40 mins of 4 mins 6.04-5.44 pace then 4 mins active recovery at 6.48-6.30 pace none stop!
It went well and I felt quite strong.
6.33 miles in 40 mins, average pace 6.19, total time inc warm up warm down = 1.00
Not quite as fast as Ryan Halls tempo runs!!! [see video below]
Note Ryan's stretched hip and leg, just been reading about how to use the 'hip stretch/reflex mechanism' to improve running performance, READ HERE VIDEO
Today Tess and me hit the sand dunes for 1 hour and 29 mins easy, then i ran 1/2 mile at 10k pace.
Monday was a club session with 12 fast short efforts, max speed 14.2 mph.
total time inc running down and back = 2 hours 22 mins.
Last week saw me reach almost 12 hours of running!
On Sunday I have a 20 mile race which will be a good test to see how i'm going!
Saturday, 21 November 2009
Ryan Hall, 'SPEED'@
TRAINING FOR THE WEEK
Wind and Rain, but hey lets look on the bright side at least it was warm :]
Sat 21st
Run with Paul around Parbold and Ashurst Beacon, lots of hills amd plenty of off rd running and mud -AWESOME!!! = 2.03
Fri 20th
Short run with Tess, felt 'good' = 24 min
Thur 19th
Long easy run with Tess over the big sandhills 'Lovin it' = 1.33
Wed 18th
MEGA SESSION
afternoon
run over sanddunes with tess plus Drills = 1.13
Evening
Club run, Hills plus finished off with 3 mile tempo run, hammered the last mile and 1/2 with wind behind me, 10-11 then 11.5 mph = 1.12
Tue 17th
Sandhills with Tess, easy = 1.04
Mon 16th
Club Session Fartlek, plus run down and back = 1.50
Saturday, 31 October 2009
RYAN HALL IN BEST SHAPE EVER FOR THE NEW YORK MARATHON
READ
RYAN AND SARA HALLS OFFICAL WEBSITE
WATCH THE NEW YORK MARATHON LIVE HERE
Radcliffe targets course record
RICKS RUNNING RECEIVED THE
FOLLOWING VISITORS IN OCT.
"THANKS FOR VISITING"
RYAN AND SARA HALLS OFFICAL WEBSITE
WATCH THE NEW YORK MARATHON LIVE HERE
Radcliffe out to own New York
Independent - - 8 hours ago
Paula Radcliffe arrived in the Big Apple this week with a Halloween witch's costume in her suitcase and with something of a ...
Paula Radcliffe 'in record-beating form' ahead of the ING New York Marathon
Telegraph.co.uk - - 16 hours ago
Paula Radcliffe believes she is in the physical shape to break the women's course record in Sunday's ING New York Marathon, though she insists her first ...
Radcliffe Going For Win In New York Sky News
RICKS RUNNING RECEIVED THE
FOLLOWING VISITORS IN OCT.
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Tuesday, 13 October 2009
Monday, 12 October 2009
Tuesday, 14 July 2009
Friday, 18 April 2008
RYAN HALL
America's Next Great Runner
Finishing fifth in just his third marathon ever, Ryan Hall, 25, announced to the world on sunday that America's next great distance runner is a force to be reckoned with ! Hall crossed the line one minute and two seconds behind the winner, Martin Lel of Kenya, who finished in 2:05:15 - a new London Marathon record. But, as the New York Times reports, it was ten miles before the finish line that an obviously strong Hall pulled up next to Lel and fellow Kenyan Sammy Wanjiru and asked the two leaders to pick up their pace.
"I thought: 'This is a classic move. I tell the pacemakers to go faster and they drop me,'" Hall said afterward. READ MORE;
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