Backblast for the Levy 7/26/22

PAX: Mile High, Jennay, Venom, Isosceles, Lyman, Cash Money, Dutch, Landslide, Phat Thor, Stark, Coconut (Q)

Intro: Mission and core principles

THANG:
5K season–week 3, drills.

This is all about experimenting to find ways to run more efficiently, with better mechanics and form, in order to preserve energy for the purpose of going faster.

1) General suggestion on form–lead with the chest. Think of it as though you’re being pulled along by a rope tied around your sternum.
2) Forefoot strike–getting off your heels helps conserve energy and ward off injury.
3) back kick and knee lift–the shorter the effective length of your leg when swinging it, the easier it is on the hip-flexor and core. you get more range of motion and more oomph out of each stride.
4) push-off–the power comes from the thighs, the spring comes from the calves.

So we warmed up down to the docks at hood park, then used the trail between the boat-house and the wall for drills
–high knee skip
–buttkickers
–skip for speed
–Karaoke L
–Karaoke R
–Skip for height
–fast leg L
–fast leg R

Repeato.
Finished by doing some leg-swings, a little core, and an easy mosey back to the levy.

Dutch 6