Im not surprised at all by your lack of understanding!
Here, read this Its just a Taste of what im talking about. It takes more than just one article to fully know, i hope you realize.
He is going 100% effort in that video, but not 100% speed, for the reasons i outlined before in previous post, if you dont remember, (tightness)
He hasnt posted up one of His runs from last wk, so naturally you wont understand some of what im talking about, It was only taken 1wk ago, (like i said before) and it puts to shame this last video (which is still OK esp compared to last Yrs runs, but sucks compared to Last wks)
All being said, A few days of active recovery, some therapy (even just self therapy) and we shall see the Man here running some much better efforts thats for sure.
Rope length, i agree, get some more Meters on it. And i think, instead of reducing weight, Just focus on them hips more, if that dont work, then reduce weight. Im sure your strong enough to handle the weight of the sled, its just a technique thing that will come with mental thought/focus and practice.
Videos could be a good Wk to wk Analysis if you got the time to post em up?