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POSE running

1 lurker | 99 watchers
Jun 2009
9:04pm, 15 Jun 2009
20,337 posts
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Don't think I saw her run in Brum but met her briefly before she rushed off for her plane or whatever. Jacky is indeed a nice lass from what I saw :-)
Boab
Boab
Jun 2009
9:05pm, 15 Jun 2009
4,897 posts
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Boab
At 32.2 for 200m she's no slouch ;)
Jun 2009
9:06pm, 15 Jun 2009
20,338 posts
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Does this mean that if CT pulls one of in Ireland then AA will make an appearance? Amirite?? :-)
BelleVueRacer♣of Beartown
BelleVueRacer♣of Beartown
Jun 2009
9:08pm, 15 Jun 2009
2,855 posts
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BelleVueRacer♣of Beartown
Being a POSE beginner I'm not in the best position to comment. She makes POSE look very easy! It certainly looks very fluid and relaxed. I felt like I was running like that on the way home from work today. I definitely wasn't running like that (as my achilles both flared up every now and again) but at least I have a better perception of what sort of running to aim for.

This is a genuine question, not a criticism - is it OK for the feet to land like that? It looked a bit flat footed to me.
Jun 2009
9:08pm, 15 Jun 2009
20,339 posts
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Boab, indeed and do you see how close to GCM her footplant is? and how beautifully she runs? I got her framing at 1:1 or slightly less? That's why I asked does anyone else see what I see. Or is theframe rate a bit slow or somat?Quite amazing.
richh
richh
Jun 2009
9:43pm, 15 Jun 2009
290 posts
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richh
I think Jackie's frame rate may be strange. Let's convince her to post a new video of her superb running!
Fenland Runner
Fenland Runner
Jun 2009
9:45pm, 15 Jun 2009
4,031 posts
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Fenland Runner
Not a criticism - I think she runs very similarly to a certain American gentleman ;-)
jonp
jonp
Jun 2009
9:56pm, 15 Jun 2009
2,729 posts
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jonp
Ian, Jacky is a lovely Pose runner and also a personal friend. When we last spoke, she was working on improving her technique at fast pace, during intervals, where she felt she was out leaning her ability to pull on time. Technique technique technique :)

Which leads me to boulders question....

No I wouldn't keep running 6-7 miles. I don't know your ability based on how it went at the clinic, but you will certainly need to retain the skill you have learnt at the clinic and then develop it to hold that form over distance. So it will be drills and developing perception of the pose-fall-pull for maybe 3 weeks or so before starting to do some proper running....

As a Pose runner you need to prioritise technique as the priority in your training. Not just running miles as such, but running with the ability to retain technique. When you run, your speed is determined by how much you lean - the more you lean the fast you go. But your training success is not so much how far you ran, but how far (or fast depending on your training) you ran while mainitaining your pull. This is your skill level - focus to fall and ability (skill) to pull on time to land directly in Pose. You may be able to fall well (and run fast), but you will suffer if you cannot pull into Pose on time for your degree falling. So your training should be based on how well you were able to maintain your pulling with your falling.

Try and stick to short distance (even intervals), but don't focus on time or speed, but instead on a feeling of how well you were able to maintain your "Pose" for the speed you were running. If you lose perception of the pull, then you have found your current skill limit (and speed/distance ability). You can then push that during each session and see if you can retain "Pose" and gradually push the speed/distance up. It's a skill based approach rather than results based. Performance comes from consistent training (no injuries) over a long period, while pushing the boundary of angle of falling and pulling on time for that fall.
jonp
jonp
Jun 2009
9:59pm, 15 Jun 2009
2,730 posts
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jonp
Steve, Jacky lands bof - on video you may won't see it, but her *bodyweight* is located over her ball of foot and there won't be any weighting the heel. That's all we need, it doesn't matter if the heel brushes the ground as a result of natural landing. The important thing is that the bodyweight lands on ball of foot without her trying to "reach for" a ball of foot landing by pointing toes or holding the heel up off the ground.
Jun 2009
10:03pm, 15 Jun 2009
20,340 posts
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Hi Jon, that's exactly what I experienced when running with Boab yesterday. As Boab sped up I found it harder and harder to hold my technique until I just couldn't pull quick enough - that's exactly how it felt and my cadence and speed just stayed the same and then I tried harder and slowed down due to muscling it.

I see so I just need to develop my skill at keeping form through lean rates. Thanks. :-)

About This Thread

Maintained by cabletow
If you want to get people to watch you running - you need to video yourself using your mobile phone or digital camera. Side on, full length for a few strides, is sufficient. Use a cloud storage system as discussed here

http://www.fetcheveryone.com/viewtopic.php?id=47880
And share the file with a coach or coaches for constructive comment, either in private or on the thread if you dare.

Ok and article about POSE Method and running
tigwigs.force9.co.uk

Ians Article - worth a read if you are having trouble "getting it" - ianm1963.wordpress.com

As requested common acronyms used in this thread
GCM = General Centre of Mass

COG = Centre of Gravity
GCM = COG for the most part
BOF = Ball of foot - the feshy bit just under and slightly heelward of the big toe joint
ROM = Range of movement of the knees, or feet
BW = Body weight
ME = Muscular elasticity
COS = Change of support
GRF = Ground reaction force
FFS = It is not that hard dingbat

Pose drills as they should be done
http://www.fetcheveryone.com/article-view.php?id=306
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  • form
  • methodology
  • pose
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