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+--- Thread: Gabba Gabba Hey Ho let's (/Thread-Gabba-Gabba-Hey-Ho-let-s)
RE: Gabba Gabba Hey Ho let's - Anba - 09-02-2021
Good day coach,
regarding the heel lock lacing@runners knot... certain shoes of mine do tend to cause inner ankle pain especially on my right foot after running.
I think on that particular, week on Sunday (30th Jan) I had rolling hills, and I had sprinted downhill quite fast so already my foot was fatigued ,
plus on the 2 consequent days I used heel lock for the shoes so the pressure and the fatigue might have caused some issues.
Looking at my old log book there had been instances where the pain appeared after i had used the runners knot on certain shoes.
so i guess the back to back combination had caused the flare up.
another factor I have to considerr is the way I land my foot...
From those days when I started running ... back in 94' coach
I always tend to land on the ball of the foot, and as silent as possible... but what i realised is that when at the plantar flexion moment, my foot might be passive before it lands@make contact with the ground...
as in this post
https://m.facebook.com/story.php?story_fbid=3666247713413058&id=100000835953001&sfnsn=mo
so when i'm striking during downhill maybe my foot is too relaxed and passive in Plantar Flexion before making the contact...
RE: Gabba Gabba Hey Ho let's - TheEd - 10-02-2021
Hi Anba .. thanks for the feedback .. if you ran quiker than normal downhill that could possibly have an adverse effect however often runners can tie their shoelace too tight across the bridge of the foot and it then can cause a pinch which leads to a number of signals
re: video .. I am not a big fan of explosive work for runners .. youngsters can recover well but as you get older the amount of hassles you can get (for me) is not worth the risk
ankles respond very much to what is taking place with the calf muscles .. the calf muscles are shock absorbers of the car .. your tyres (shoes) are there to assist .. so shoes play a role and looking after the calf muscles is high priority
do you shorten your stride when running downhill or lengthen your stride .. from my perspective we recommend shortening the stride to lessen impact and to open the arms away from the body to improve balance and hopefully lessen impact .. we also utilise the head to increase the pace .. nodding the head lightly and with a shorter stride where the athlete is looking to land mid-foot allowing the heel to touch down and the roll forward ..
hope this helps
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 11-02-2021
Good Day coach,
Thanks For the Info and advice coach,
I do have a tendency to lengthen my stride going down hill, next time I will shorten my strides and follow the cues snd tips given coach.
Regarding the videos, I agree coach and I normally don't do much of explosive works myself...having being victims of its folly before ...lol...
The reason why I shared was that I was intrigued by having more of an active footwork before landing... because like I mentioned before I might have relaxed my foot @passive a bit before striking the ground... that's all...
Mon 8st Feb
59'53
9.9k
Avg pace=6'02
Avg Pulse =138
Tues 9th
1:01'19
10.18k
Avg Pace=6'01
Avg Pulse=137
Wed
1:00'43
10.18k
Avg Pace=5'57
Avg Pulse=139
Thurs
31'19"
4.51k
Avg Pace=6'56
Avg Pulse=119
So far this week..touch wood all is good coach, no issues... All the runs have been good... Just maybe on Wednesday I might have pushed the last 10 mins a bit hard... so I made the Thursday run as a lite Jog, feel refreshed and not tired like yesterday(Wednesday)... looking forward for tomorrows run...5X 8 mins .
Cheers...
RE: Gabba Gabba Hey Ho let's - TheEd - 11-02-2021
great to hear Anba .. when had a squad training structure some years ago, we had a few of the athletes doing exercises for their feet .. forward 'moon walking' was one exercise, aimed at developing the full range of movement for the foot .. place right foot forward, heel down .. roll foot onto ball of foot and only then lift the left foot and place down heel 'practically' in front of where right foot was ... then go through sequence and then lift right foot and move forward slowly .. a slow process but found to be effective .. cover maybe 10 to 20m to start .. it can be tiring at first
welcome to try it and provide feedback
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 12-02-2021
Tq Coach,
Coincidentally I was just teaching the Michael Jackson moonwalk to my children...lol...
I did test it out, I could feel my calf also working..
Just some clarity Coach, as we are on rolling on towards the ball of the feet in the front foot, is the back foot also on the ball of the foot before we bring it forward heel first then roll it towards the ball of the foot ... And all the whil the back foot is also in the forefoot position am I right...
Fri
Rest pulse=45
5x8mins+2 mins recovery jog
X 8 min at 75% effort with 2 mins rest
Avg Pace=4'56
Avg pulse=153
Distance/ Pace / Avg Pulse / Max Pulse /
1.54k / 5'11 / 143/ 161 /
1.60k / 5'00/ 148/ 160/
1.62k / 4'57/ 153 / 168/
1.66k / 4'49 / 157 / 172 /
1.68k / 4'45 / 163 / 182/
Recovery was lite jog
Recovery
no/ avg pulse/ Lowest Pulse
1/ 137 / 123
2/ 139/ 126
3/ 147/ 132
4/ 151/ 137
5/ 162 / 146
RE: Gabba Gabba Hey Ho let's - Anba - 14-02-2021
Weekly Report
8th -14th February
Total running hours=6:12
Total mileage=61.7k
Saturday
Rest
Sunday
1:32'37
15.22k
Pace=6'05
Pulse=139....
Incorporated rolling hills in between.
The long run was good, felt strong and really lenjoyed the run.
Overall, good week. The 5x8 mins session was faster than last week.
Had some niggles on the right ankle Saturday night just before sleep, had the niggles going on during the long run too... Just icing it and monitoring it...other than that all good.
For this coming week, no more working from home for me coach , I have to start going to work so thinking of reducing the runs to 30 mins for this week..
Mon, Tues, Thursday 30 mins
Wednesday 30 mins with 3x5 mins +1min recovery fartlek
Fri 30 mins with 6x1 min + 1 min easy
Sat off
Sunday 4k TT
For the coming cycles I need to go easy on Thursday cause heavy workload 5 hours of teaching...
And Saturday is rest day coach...
Hope all is well.
Cheers
RE: Gabba Gabba Hey Ho let's - TheEd - 15-02-2021
Hi Anba .. the back foot goes back to a rest position .. so the foot becomes 'neutral' .. flat
hope that helps
TheEd
ps.. please watch the niggles .. 3 day niggles in a row is not necessarily good
RE: Gabba Gabba Hey Ho let's - Anba - 17-02-2021
Good day coach,
thanx coach,
Regarding the niggles ... so far 2 days no issues all ok... it's a bit perplexing actually...sometimes it comes and then it suddenly goes off...
Mid week report
Monday(15/2)
30'30"
5.05k
Avg Pace=6'02
Avg Pulse=132
Tuesday (16/2)
31'41"
5.28k
Avg Pace=6'00
Avg Pulse=133
Wednesday (17/2)
Fartlek = 3 X 5 mins race pace + 60" slow jog
Dist | Pace | Avg Pulse | Max Pulse |
1.01k | 4'56 |149 | 162
1.08k | 4'38 |157 | 174
1.10k | 4'34 |161 | 183
Avg Pace=4'42
Avg 5 min pulse=156
Avg Max Pulse=173
Avg/Lowest Pulse 1 min easy jog
147 /131
155 /139
166 /152
Todays run was good, just controlled and ran by feel...
RE: Gabba Gabba Hey Ho let's - TheEd - 17-02-2021
nice to hear Anba
what have you got planned 'test' wise in the short term
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 17-02-2021
Good day coach...
Currently coach,
just planning to do a 4k TT this Sunday...and with that ... getting back into the 10k Program,
with the sub 45 schedule... I miss the routine
atleast I had something to look foward and keep me focused
lol..
p/s looking at last year... other than some minor injuries, god bless health wise was good...
Nothing major, cant remember going through any sniffles, colds etc
managed to bring my weight down from 74kg to 69...
all is well
cheers coach