Trying hard to improve my start now. During the FEF work, it sounds like I’m trying to murder the ground. Coach tells me to be more ‘reactive’ as I’m ‘falling into the mosh pit’/hips are dropping. Looking at the video (FEF), it seems that I have very low knee height and too much backside stuff going on. I think I should run more efficiently at sub maximal intensities than to go 101% and run terribly.
Don’t forget that you have been off your feet somewhat due to the ankle injury. It’s normal to feel and be slugglish initially coming back from injuries. If you sound heavy , then likely you are heavy on your feet. YOu need to accelerate your plan to regenerate if that is possible. That would be my first point as you can be in charge of this no matter what. If you are not doing contrast baths start doing them now. 3 hot, 1 cold repeat for 12 minutes total. Yes, I harp about this all the time and yes people get sick of hearing it and yes people are NOT doing it because most are looking for the magic solution but frankly getting yourself as regenerated as possible is an excellent first start.
MOST IMPORTANTLY = this is something you can do and it has multitude of benefits.
I can’t and won’t comment about your coaching as it’s not my place. YOur job is to make sure you show up every day from here so that you can take advantage of all training. . The juggle of school and training is hard and it demands you work as hard off the track as you do on the track.
Stop obsessing about knee height or your own analysis. The backside mechanics happens likely because you have lost some fitness and or tone ( likely both) ,and your quads are likely tight etc.
What are The Top 5 reasons doing a Contrast bath is ESSENTIAL for athletes.
1. In this case, I am speaking of hydro therapy. IT"s repeatable and it’s free.
2. It regenerates the CNS above and beyond all other benefits. This is huge as most people don’t know that nervous system fatigue signs and there is no down side to assumeing you need to regenerate the nervous system and doing hot and colds just in case.
3. YOu don’t need to rely on anyone to perform hydro therapy. In the simplest form you can do one in your showers.
4. Performing routine hot and cold showers helps loosen your muscles and flush your muscles in a way that is different than tempo and complimentary.
5. HOt and colds are immune boosters and help your metabolic rate which assists in muscle leanness and density therefor strength.
Are there down sides?
Yeah, if you are suck than it might make you cry to do the cold. Get over it. You will adapt and thank me later.
I think your block exit / first step needs some work, but probably not something to do at this point in the indoor season. You are putting yourself in an awkward position which I think causes you issues for acceleration. See the image below. Ideally, you can draw a straight line between head and ankle, and have your shoulders, torso, hips, knee all be on this line. Talk to your coach about it! His job not ours.
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There is no thinking required for therapy. YOu put your mind in neutral and just do it.
We know for sure you have looked better, felt better and we also know you have had an ankle injury and now you feel heavy. Not hard to connect these dots from my experience and based on what I know for sure.
THere is absolutely zero down side to keeping your self regenerated.
No thinking.
No new coaching.
No over doing or correcting something that might not need correcting.
Esp. when things were fine in relative terms before.
Thanks Ange. I’ve done a lot of things to stay healthy these past two weeks and definitely paid off. Contrast showers are magical in how much energy they can add to your soul!
A rep from yesterday’s. Feeling super amped and super fresh going into championships this weekend. Last weekend I ran 8.35 (PB+SB) in a heat. The final was 50 minutes later and I felt incredibly tired. I reason this down to lots of adrenaline in the heat because it was one of the last chances to run a qualifying standard for nationals. I ended up getting too antsy and ran 8.70 even after a complete loss of balance mid-race. Glad to get that 8.35 out of the way because I think it would be hard for my body to run goal times in heats to make it to finals, while still performing at 100% in finals.
Very, very excited for this weekend. Updates and race footage to come.
Great work on the PB. That’s so cool.
I love your feedback regarding contrast baths as well.
There are a few different groups of people regarding the regenerative ideas.
It’s exciting you have embraced attitude of people who understand there are many things you can do for yourself that are free and repeatable for your maximum benefit.
Remember = First your job is to replicate in a meet what you have been doing in practice. Sounds like that is exactly what you did. Next you need to replicate the same in the final and this will happen more and more all the time.
[b]Jccc110m, Ran 8.36 in his heats and looked really good after running 8.35 a few weeks ago for a new Pb.
Then in the final ran 8.22 as a New Huge PB. Fantastic Job!
Everyone here at www.charliefrancis.com wish you all the luck at the Canadian University Championships in Winsdor Ontario. ( my home turf)
You have everything to gain and nothing special to do once you get there. Go repeat what you have already done. Your season has already been a huge success [/b]
York University 2015-02-28 - 3:02 PM
Ontario University Athletics
2015 Indoor Track & Field Championships
Toronto Track & Field Centre, York University - 2015-02-27 to 2015-02-28
Event 14 Men 60 Meter Hurdles 1.067m
OUA Meet: M 7.70 1984 Mark McKoy, York
CIS Standard: ! 8.13
Name Year Team Finals Points
Finals
1 Greg M. Toronto 7.79! 10
2 Isoken O. Western University 7.96! 8
3 Matthew B. Windsor 8.16 6
4 Anthony D. Western University 8.21 5
] 5 Jccc110m
Guelph 8.22 4
Jccc110m first joined www.charliefrancis.com in March of 2013 with no coach. His current coach ran an all time PB of 10:31 and was a self described disciple of CMF. Who knew?
6 Branden W. Windsor 8.32 3
7 Jam H. Toronto 8.43 2
8 Keith C. Western University 8.49 1
Preliminaries
9 Andre W. Windsor
10 Bryan L. Toronto
11 Steve W. Queen’s Gaels esterday at York University
Thanks Ange and everyone for their support throughout this time. It’s been a great ride so far and CF forums and its members have made that ride that much better for me. Getting real fast!!
wermouth, you are funny. Its not party time. He has the end of his season coming up. All we want to let you know Jccc110mh is you have already gained more than you might have thought or expected this season. The pressure is off for you. Anything extra you might gain at CIAUs will be a bonus.
Your job this coming weekend will be to repeat what you have been doing. That is it. Nothing more.
It will go well for you. And it already has.
Wooh! It’s been a great run. I ended up really liking Windsor’s Track! Really hard really fast. The meet was great as the officials were all great. It was a great situation with a competitive field and I loved being able to perform in it. Was super excited but Coach gave me a few words that gave me a great balance of excitation vs. execution. “You’re at 105% right now. We know how you run at 101%. Tone it down and just focus on your lane your race. You didn’t get here by magic; you got here because you deserved it. Now go have some fun.”
I learned a lot from running this indoor season. I always wondered what professionals meant when they said you get to run more races in college. Now I get it. Becoming race-callused and getting use to that feel is a great set up for the outdoor season!
My best over the flat 60 is 7.38 one year ago. It was the one of the only two times (that season) I had run the 60. The other being the heat. I’ve also only ran the 60 two times this season. 7.58 and 7.65. They were very bad technically and I never was able to get in the groove for them. If I took up the flat race more seriously a few times, I think I am capable of mid 7.1x - 7.20. My only indoor 300m this season, was 39.61. My speed is much better in practice I swear!
If you crouch more ( bend at knees more and while keeping your back straight) , the initial position improves , and the work you need goes deeper into the area you need to maintain the initial acceleration. All the strength in the world WON’T matter, if this initial start is not performed lower to the ground.
So those lifts I saw were good. But you need to balance the strength off with the flexibility to execute that start.
