Mike S


Latest posts by Mike S

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Shortening Stride Length

Posted: 24/04/2011 at 11:21

Interesting thread....

...and 27 posts so far without anyone mentioning that dreaded 4 letter word P*** 

Counting cadence - how about doing it indirectly by counting breathing instead? If  you do something like breathe in with every other right footstrike (as in my case), it's a matter of multiplying by 4.

No-one so far has mentioned muscle elasticity...but if you spend less time in contact with the ground, that's going to increase your cadence by a few percent as well. An argument for some (simple) plyometric exercises perhaps?

Finally - just to be clear about the objective. Speed = cadence x stride length. You can try to increase either of the latter two in your running, but both come at a cost in terms of the energy you're expending per unit time.
So as PP more or less says above, it's a matter of finding the appropriate combination of cadence and stride length that enables you to run at the same speed (at least) for the minimum energy expenditure. The OP appeared to be expending too much energy on stride length - presumably due to lead foot landing too far ahead of centre of mass - but you can also go too far the other way.

Snowdonia Marathon 2010

Posted: 28/10/2010 at 22:31

Just intruding briefly to say good luck to everyone but in particular to my clubmate CT.

Also to Heavy Legs, along with any other Borders League regulars that may be running.

What type of music do you prefer when running

Posted: 12/09/2010 at 08:12
John Cage's  4' 33"

New 800m World Record

Posted: 29/08/2010 at 19:37

...and now he's done it again...down to 1:41.01....

...and dragged Michael Rimmer round to a nice PB as well..

Tuesday 9th March 2010

Posted: 09/03/2010 at 22:51

edit

this was a longish post which I've now removed 

Monday March 8th '10

Posted: 08/03/2010 at 22:14

evening

congrats on the 40th NZC - missed that yesterday, likewise DD on 7

hope the cold shifts Stickless

on the subject of bugs, GP confirmed no chest or throat infection last week headmistress/Chickadeee- just the nasal passages. Had that confirmation not been forthcoming, I might still be benched.

what: 6 miles in 45:03
why: a need to unwind

Had been looking forward to an easy outing with 2 or three laps of a circuit which goes westward down Hoylake prom, watching the sun set next to the N Welsh coast. But some "stress testing" at work crashed our live website - so, ended up getting away far later than intended, lots of extra traffic to contend with as a result  and arrived home feeling well wound up. So it was mileage in the dark and cold. What a refreshing change that made after the last two months.

Better now though.

Sunday 7th March 2010

Posted: 07/03/2010 at 17:35

Afternoon

great PBs on a day that didn't necessarily provide the best conditions for them.
Mava, well battled with the wind
RFJ - sounds like a well planned race
ALD - how much further do you reckon you can get into 36:xx?  

nice long outings as well, great battling from Stickless, Chickadee's 22, and well done on the 70 in the week Pammie....something that I've never managed.

Meanwhile, at Arrowe Park, the sun shone, but there was plenty of frost in the shady parts of the course....arrived feeling, tbh, that I still really hadn't fully recovered from last week's bug.
As luck would have it, the turnout was the strongest I'd seen for this event, so, mentally braced myself for a good kicking.

3 laps of ~2 miles each, basically, gently downhill, a long uphill drag, then a horribly bumpy & uneven stretch back up to the top of the course and the end of the lap.

As expected, spent much of the first lap watching the field extend into the distance; by the end of the lap was last but one of the senior men. Fortunately, there were still targets within reach, and gradually reeled one of them in in the downhill section of lap 2...then the lead woman over the uneven section.
By lap 3 was running relatively well and closing on two more targets, got close to both by the time we reached the uneven stretch...don't know what it was, maybe lack of strength in the wake of the bug, but lost lots of ground as I seemingly stumbled over every hummock and molehill in the next half mile. Came out of that stretch with still about 300m to go to the finish, one target out of reach, did my best to run down the other one.....got within 5 metres or so, but the finish came too early to get closer.

Not a great performance, but gave it my best shot in the circumstances. Certainly felt I had when coughing my lungs up after finishing.
Actually paced it quite evenly...14:05, 14:05, 13:51 
Disappointing to finish so far behind people you think aren't that much faster than you (if at all)..... but hopefully can shake off the remnants of this bug in the next few days and resume progress....

Sunday 7th March 2010

Posted: 07/03/2010 at 09:18
oh dear, what was I doing Googling the lyrics - pure overkill

Sunday 7th March 2010

Posted: 07/03/2010 at 09:02

morning

Hope that 22 is banked by now Chickadeee

what: club internal XC championship, Arrowe Park...~ 6 miles
why: fairly hard outing against fellow club runners of known ability - if nothing else, will allow me to assess how much last week's bug has taken out of me

Sun shining, but the frost not yet out of the ground....at this rate, might have to get some shorter spikes in XC shoes

Good luck other racers today

Forefoot running

Posted: 07/03/2010 at 08:52

"....consciously ensure not landing on the heel...."

Be very careful RTA. If you really are consciously placing your foot on the ground in this manner, you're almost certainly tensing your calf to some extent in order to do so.  That might explain the continuing  soreness.

1 to 10 of 4,086

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