Topic: running distance pyramids

[Thomas Edwards]

i recently joined the distance running team in my school's track and field program.  our workout today was great, although it almost killed me.  i felt that it would be worthwhile to the community to share it.

200 meter slow
200 meter sprint
200m slow
400m sprint
200m slow
600m sprint
200m slow
800m sprint
200m slow
600m sprint
200m slow
400 m sprint
200m slow
200m sprint
200m slow

usually the 'sprints' end up not being sprints per se, but just a significantly picked up pace.  the numbers can be changed for fitness level, but the pyramid setup really makes this a great cardio and running workout.

[Gearsighted]

I posted a workout almost exactly like that about 2 months ago....I might have to resurrect it now that you've reminded me

[Deft]

does anyone have some running tips that thye want to share?
Gear- was it you who read Chi Running? (I am not letting myself buy any more books until I read what I have)

Lately I have been trying to focus on toe running. Any helpful little tips that have made big differences would be greatly appreciated.

[coastal96]

I've been experimenting with the Pose Method of running.  I have only been working on the techniques for about a week and a half now but I would say that there is validity to the technique.  I used the technique, more or less, on a 4 mile run earlier this week.  I didn't experience near as much muscular fatigue, esspecially in my legs, as I normally would over that distance.  However, it is much more mentally taxing than normal as I have to focus on what I am doing more than I would typically.

EDIT: orignal post said "not validity to the technique" . . . meant to say IS - oops

[Deft]

very interesting coastal. Do you actually stop and make sure you are in the "pose" or do you jsut make sure taht you are in certain postions at particular times? (like in the pic with the grey figures and then there is a darker one every 6 figures or so? the darker ones being the pose)

Let me know what you think about it after more "field testing"
Coastal-do you have the book they are mentioning?

[Gearsighted]

Yes, both myself and M2 have read Chi running. It's a simple and common-sense approach to running form that builds on the core's job as the pillar of your body's strength for any athletic movement. It's easy to learn and make habit. The downside is that it is useful only for distance running, as sprint form is going to be somewhat different, though many of the same concepts (forward lean, loose shoulders and hips and a tight core) aplly well to any speed.

[coastal96]

The first thing I worked on was the actual pose.  If you do that while next to a mirror you can see the line your body needs to make from ankle through the hips and up to the shoulders.  However, I didn't exactly do that for hours on end or anything.  I could sit here and explain all day but I probably wouldn't do Pose justice.  Go to the vids section on the side and you can watch vid after vid that describes various aspects of the technique to include drills, proper form, and common errors.  I don't have nor plan on buying the book or DVD anytime soon.  However, I may in the future if the mood suites me.  I wouldn't mind attending on of the short clinics/workshops if they ever did one sort of near where I live though.

I think if I can get to the point where I don't have to think about what I'm doing this technique will work great.  As for Chi running, I read a short article on it in the Washington Post several months ago.  The little bit of reading I've done leads me to believe that there are very similar techniques when comparing Chi Running and the Post Method.

[Josh Klute]

Well I've learned a wee bit on running form from running track the past four years, so here it is.  I don't know what "running form" this would be considered, but it works .  First the most important thing is to have a good running posture, try to run as straight as possible (without slouching) up tall, like you're trying to touch the top of your head t the sky.  Then run with your knees high, alot of times you'll hear coaches say "high knees" and this is really important because it sort of acts as "pulling you forward through the air".  Then of course your arms, you want them to swing straight, not across your body.  You want them to be at a 45 degree angle, also you want a full swing all the way through your body.  Then for the feet, run on your toes so as to get as much force as possible when you push off.  Now this is really just the basis of how I run, it is a sprinting form since for the most part you will be sprinting when doing parkour (plus the fact that I am a sprinter ).  I don't know a whole lot about long distance running, but i'm sure that someone around here does.  If any of you decide to try this let me know how it works for ya