Run Mechanics

CrossFit Endurance Founder Brian Mackenzie is coming to San Diego to speak to YOU! 

This is a once in lifetime opportunity - having Brian Mackenzie (founder of CFE) come down to put on this clinic for us is a priviledge.

I expect everyone on this list to be there - it will be an extremely valuable morning that can make a huge impact on your running/technique and could be the difference maker whether you make your goal for your upcoming race.

Sign up for it ASAP!!!!

We are having a running clinic! Check out the details above and register here.

The clinic is for members only. If you aren't currently a member contact us to join!

Humans are excellent two-legged walkers. It's one of the things that make us such successful creatures.

And there are some scientists who say we're naturally born runners as well, that our bodies evolved to run. Now, anthropologist Dan Lieberman, one of the proponents of the "human runner" school, concludes that we do it better without shoes.

He says human ancestors needed to run well — both away from big animals and after small, tasty ones, for example. He based that view on fossil bones. But lately he's been studying runners — living ones.

Read the rest of the article here - www.npr.org/templates/story/story.php

Check this out...

http://www.coolrunning.com/engine/4/4_1/96.shtml

I love it 

Nuno

As usual we will be meeting at '8am Mission Beach by the jetty.

We are 8 weeks away from our race - hard to believe that we've been training already for almost 6 weeks.

If you feel like you are not supposed to be, have faith - it will all come together. Everyone has been making great strides, over thanksgiving we had a bunch of PR's...At least 6 or 7 people from the group that i know of PR'd on their 5k by over a minute, that is huge progress.

Tomorrow's workout will be based on what you have done this week. If you raced this week, i will have you do an interval based workout - 100 meter sprints. If you did not race this week, you will do the opposite of what we did last week, if you ran 40 minutes last week, than you will be running 25 minutes this week at 85% - please reference RPE scale (link below) for effort expected.

http://www.anaerobicendurance.com/page/index.php?menu=about&page=article...

A few things you can expect for December - a change of scenery - we will be moving the sunday group around a little bit, perhaps get up to Carlsbad one of the weekends and run one of the tempo runs on the actual course.

You can also expect a homework CFE wod - this is not to replace your 4-6 CF workouts that you are supposed to be doing. Those are your first priority, and the CFE wod's are to supplement your training.

Keep up the great work everyone, i am very proud of all your dedication and we are here to help and support you reach your goals!

Your SDAE coaches

ScienceDaily (Nov. 15, 2009) — In a recent scientific study just published in the Journal of Applied Physiology, Bangsbo and co-workers demonstrate that by reducing the volume of training by 25% and introducing the so-called speed endurance training (6-12 30-s sprint runs 3-4 times a week), endurance trained runners can improve not only short-term but also long-term performance.

See Also:
Health & Medicine

• Fitness
• Chronic Illness
• Pharmacology

Matter & Energy

• Petroleum
• Sports Science
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Reference

• Anaerobic exercise
• Aerobic exercise
• Marathon
• Functional training

Thus, the runners improved their 10-km time by 1 min from 37.3 to 36.3 min after just 6-9 weeks of changed training. Six of the participating 12 runners obtained a new personal record on the 10-km, despite having been training for more than 4 years. The most impressive achievement was the one runner who lowered the time with more than 2 minutes from 37.5 til 35.4 min. In addition, performance in a 30-s sprint test and an intense exhaustive run (about 2 minutes) was improved by 7% and 36%, respectively. In agreement, the authors have previously shown that an 85% reduction in training volume can improve short-term performance (see right column).

In association with the improved performance the amount of muscle Na+/K+ pumps was elevated and the rate of accumulation of potassium during exercise was lowered, and it is speculated that this may play a significant role for the increased performance.

http://www.sciencedaily.com/releases/2009/11/091111122026.htm

Check out this video to get a good look at how the CFE trainers analyze running form through video: Jason Khalipa Running

This footage is from the Newport Beach CrossFit Running and Endurance Certification, to find a schedule of certifications, go to crossfit.com.

My running form changed immediately. I was landing gently on the middle and balls of my feet rather than striking with my heel. I was more upright than before. My stride was shorter. I didn’t make any changes consciously; they just seemed to happen on their own.

Read the full article on Barefoot Running... 

• Movement of any body through time and space
  -body passes through an infinite number of positions
• Study of world's best runners: single position that would predetermine the biomechanics of the preceding and subsequent movements - in effect triggering perfect running
• Proper performance = remove unnecessary movements
• Focus all our energy on what is absolutely necessary to move body forward and waste no energy

When in perfect running form...

1. Balance - vertical alignment of the body: head, shoulders, hip, foot (heel slightly higher) weight always on ball of foot
Goal is to perfect ideal position (simple yet key to effectiveness of actual running)
Extra movements correct out of balance

2. Potential Energy - most compact, 'ready to go' position, allowing most effective movements during its interaction with support, think about a ball on the edge of a table...ready to roll

3. Resilience - (spring-like) cheetah, all key muscle groups are relaxed and ready to fire. Elasticity is optimized and body is 'loaded' with energy

Think about the way you are supposed to be running
You ought to feel centered, balanced and relaxed
See that you are moving swift and effortlessly 

Take a look at this video about foot mechanics and heel striking:

http://media.crossfit.com/cf-video/CrossFitEndurance_MackenzieHeelStrike...