Brief Moments of Enlightenment in my Running

For the past week or so, I've been focusing on the tips that Coach Gareth gave me based on the treadmill video analysis.  See earlier post.

One of the things Coach Gareth recommended was to tighten my elbow bend to about 80 degrees. This really helps stabilize my upper body and improve my posture.

I am continuing to focus on baby steps.  I don't actually stop in the middle of my run and do the baby steps drill.  I just think "Baby Steps" in my mind, and then I shorten my stride, and pick up my cadence.

I have also been experimenting with lifting the heel higher under my body, as Coach Gareth described. That does feel easier – allowing my leg to swing forward like a pendulum and then down to the ground with less effort.   This is what the Pose Running book talks about, and I have never felt it before.

I have trouble focusing on too many changes once.  I first think about my arms and elbow bend, then baby steps.  When I'm in a good groove with those two things, then I think higher heel.   I can maintain only brief moments of what feels like good running form.  Then I lose it and start the process all over again. 

The neat thing is that when I can focus on these new movements, maintaining a decent pace on my long run feels easier.  In a way, it seems more like cycling:  When I ride my bike, my legs are spinning the pedals round and round with minimal damage to the muscles, and I can go a long time.  When running with a shorter stride and faster cadence, I feel like my muscles are not being subjected to the same beating caused by my former running style.  And, when I feel myself slow down, it's mentally easier to have specific things to focus on: the arms, the baby steps, and the heels.   In the past, I'd try to dig in deeper and work harder.   That didn't work very well.   Recall Hal Higdon's quote: "The winner is often the one who slows down the least".

I did my last long run (9.16 miles on rolling hills) in 1:39, which is a PR for this route.   Only 1 minute faster, but I feel as if I am stepping out of my rut of mediocrity.

I moved my treadmill into my bedroom, as my teenage daughter is home from college.  I no longer have a computer near it, so it will be a month or so before I can capture any new footage of me running.  Hopefully, by then, we'll see noticeable improvements.