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Pose-method running clinic - GREAT!

Monday, June 18, 2012

So, finally I made it to my Pose-training.

Saturday, full day, in Vienna Südstadt, 9 person and a trainer.

First we had an intro on theory, and then a video for the "before". Then many exercises and drills, and then a short run. In the afternoon again some theory, a new set of exercises, and run again, then a video for the "after". We also watched some top runners, like Usain Bolt - I was surprised that so many uses this technique.
Before the training, it took me 4 "frames" to arrive to the POSE-position, after the training, I was already at 1.5 "frames" (on the trainers video camera).

It feels different running with this technique. Lighter, faster, and natural in a way. Now, I am doing a lot of drills to learn-in the movements properly, so scaled down my distance to 500m only, but many times.

I was hesitating at the beginning, if its worth to do the training, I already watched the videos on youtube. But it turned out, it is helpful to have a trainer to set the right example, and correct the mistakes.

I was landing on forefoot, and leaning forward, which I thought is good in the POSE-technique, but apparently not. I should land on the ball of foot (or the whole of the foot), and keep straight.

The most important is in fact to PULL the leg - the less time it spends on the ground, the faster I get. A common mistake is to land on the heel, to push forward, or to lean forward.

Screenshot from my "after" video, in POSE, and some rain:


My next task is to buy the proper shoes, without cushioning and 0 mm heel-to-toe elevation.

So, all runners out there, all I can is encourage you to get a training in POSE, or one of the derived methods (Chi running, Natural running, Evolution running, Barefoot running, etc.).
It looks like the book, the video, helps, but the in person training really makes the difference. It takes time to learn the proper movement, it's more like learning the basic steps of a new dance choreography - it comes with practice and time.

Costs:
Training: 160 Euro
Travel: 70 Euro
Shoes: 120 Euro
Speedropes: 40 Euro
Book: 26 Euro
Accomodation: 0 Euro (offered by a friend)
Total: 416 Euro

All in all, if I will run injury free, that's a good investment. Getting faster, is just a bonus.

athletics.wikia.com/wiki/Pose_Method
athletics.wikia.com/wiki/Nich
olas_S._Romanov


Book:
www.amazon.com/Method-Triathlon-Tech
niques-Nicholas-Romanov/dp/1934013021/


Anyone using one of these shoes?
Any feedback or recommendation?

Inov8 f-lite 195
New Balance Minimus Road
Mizuno Universe 3
Saucony Typ A5
Nike Free 3.0
Asics Hyperspeed

  
  Member Comments About This Blog Post:

KALISWALKER 6/26/2012 12:09AM

    Oliver that is so interesting. Hubby and I watched some youtube instructions and I think he will look for training in Vancouver. I hope you are enjoying summer!

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ZELLAZM 6/23/2012 9:53AM

    Nope, I've been wearing Asics the past year or so and am happy with them. But I haven't had an analysis done and would like to before I get my next pair of running shoes. Thanks for keeping us up-to-date on the technology. And thanks for reminding me to blog about exams! I had forgotten to let people know how things went, except for a quick status report. Good weekend!

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ADRIENALINE 6/18/2012 3:39PM

    Thanks for the review. It sounds like you got your money's worth.

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A new lap for running

Thursday, June 07, 2012

Today, I decided to start the day with exercise, and then follow with the rest.

So, after sleeping 8h (6th day in a row!), had a few bites of breakfest, and headed out with my bike. I made a 35 min trip, moderate speed on my city bike (20 km/h), about 450 kcal burned.

I used this ride also to make a new round for running, it will be 12K lap, along forest (but asphalt road) and some villages, both with elevation and flat. It will be a really nice round. Maybe I'll try it in the evening.

www.endomondo.com/workouts/hp
BBzHu0VW0


Today is warm, so I feel first thirsty, then hungry, I pay attention to drink first, then eat. So far I'm in the budget, but if I want to eat more treats, I need to do more exercise.

Here's a pic from the bike ride:


Otherwise, I enjoy the many fruits of the summer!

  
  Member Comments About This Blog Post:

KIMBERTA99 6/8/2012 12:45AM

    Way to go on the sleep. That does look like a great place to bike and run!!

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KMICHA 6/7/2012 10:33PM

    I've been riding my bike more recently also. It's a nice change of pace for me. With the days approaching the longest ones of the year, it is getting light very early. I can get in a 10 - 20 mile ride before 0600 when it is still cool and just a slight breeze. It's always good to mix it up! Keep eating those yummy fresh fruits and veggies!!!



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ZELLAZM 6/7/2012 12:19PM

    You'll probably appreciate that shady path on the hotter days ahead (at least I hope we have some hotter days soon!)

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MINDY502 6/7/2012 10:55AM

    looks like a beautiful place to take in some exercise and scenery

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It's Monday. It rains. (Gleisdorf, Austria)

Monday, June 04, 2012

I put in the title that now I'm back in Austria, to keep track. Maybe more for me, than for you.

I was always true to my 10 min exercise per day. Once I started last year, in May 2011, I always do it. Sometimes it's like borderline, and I have to re-label some of my activity during the day, when I am super tired, super travelled a lot, or just super low on energy. But it was always in. This gives some kind of strenghts to me, to know, exercise is always part of the day.

Today, I got back from work tired. I've spent all day in front of the screen, very focused, making a poster-presentation for next weeks R&D conference at our company. I have to some up all results from the last 1.5 year in a A2 page. What to put in, what to leave out, make nice graphics, deal with the Smart Chart wizard, and re-color the flat default colour templates installed by the IT department. I got up at 6:30pm from the chair, and I was surprised. I started at 9am. Inbetween, just a quick lunch, and then squeezing the thoughts into those powerpoint slides. How come I didn't even get up during the whole day?!

Back home, I just wanted to eat first. I was hungry already, since I eat regularly at 12:00 at work, I get hungry by the evening. On the way to home, I stopped by at the supermarket, and loaded my stock of fresh fruits.
> 1 kg of apricot (early ones, steel green, missed the sun)
> 1 kg of pear (that's lots of carbs)
> 2 kg of banana (it was so cheap)
> 2 huge cucumbers (low on cal, and high on fiber)
> a few cans of green beans French style (it's summer, but it was on sale)
> a head of lettuce (bio style)
> some bars of dark chocolate, Lindt 85% (this is not fruit, but goes with, I got and addict)

It was soooo good to eat lots of fruits. Somehow, since I'm a convert (it takes a couple of weeks to get the hang of this fruit'n' veg thing), I'm just craving fruits. Looking back, sounds crazy.

And then, I watched an episode of Nikita, then replied some e-mails. It was still raining, and my motivation to get out to do some exercise was hitting the floor. And it was still raining.

And then, I said to myself, ok, 10 min is not the end of the world, I can get wet in 10 minutes.

Then I got out, the music got me energized, and I did my usual short distance, 6K.

Now, I can get to grips to my current habit under development (inspired by Kriszta, thanks!), 8h a day to sleep. I started on 1st June, so far very good.

Here's a pic from my weekend Bike-Run-Bike sandwich near the river Raba.


How was your day?

  
  Member Comments About This Blog Post:

PRAIRIECROCUS 8/7/2012 2:23AM

    Sounds like it was a fantastic day !
Good for you !
emoticon

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ZELLAZM 6/7/2012 12:18PM

    Wow, I remember Nikita. Is that still on?

Anyway, sounds like a very productive day. I can appreciate that feeling of being glued to the desk all day, but it's a good feeling to know that you've done your best and finished your project well.

Seems to me that the weather forecasts have been incorrect most of the time for the past two months! Had to smile at your post title - lots of rain here the past few days, too. And cold for June!

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KIMBERTA99 6/6/2012 12:31AM

    Yup, a little rain never hurt anyone!! Glad you got out and got your run on!! I have actually stated running..well on the treadmill and right now it is 2 minute run 1 minute walk and then the last 4 minutes running straight!! My running speed is 7.0 - 7.5 mph. It's a start!! Eventually I want to start running outdoors, but it is too hot right now.
Love your pics as always and it is always nice to see where you are in your travels, even if you are at home:)

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KRISZTA11 6/5/2012 4:01AM

    There is a strange bliss in sitting at your desk, creating something very complex without even getting up? ; )
However, doing that for many days in a row is too much stress...

Your day made quite a positive turn in the healthy direction when you headed home! : )
I'm glad I inspired you to sleep more! : )

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SIMPLELIFE4REAL 6/4/2012 8:00PM

    Good for you for getting your exercise in....guess I will see it on Endomondo!

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Back from Singapore, enjoying my home system

Monday, May 28, 2012

So I am back from Singapore, what a course and trip. I landed on Tuesday morning, but it took me until Saturday for my clock to switch back. It's only 6h difference, and it was unusually long to switch. Maybe the food, the climate, Asia in general was a bigger change then just the clock.


My energy level is low now, so I decided this long weekend (we have Monday off for Pentecost/Pfingsten) I just stay inside, relax, and take it easy.
I enjoy being at home for my exercise and nutrition, here the environment I had set up for myself just keeps me in the flow of healthy life much easier.

I get back to tracking my food in Sparkpeople - even after a year I like to do some "perfectly tracked days", to see where I am in terms of calorie intake.

When I travel, it's much more energy, as I have to plan ahead, think about new options, tackle difficult daily agendas.


Fortunately, before the course, I requested the organizers to change the menu and include fresh fruits and vegetables for the coffee breaks. We had it every day, and the whole class was happy for it.

So, this is a tip for everbody here: When you go to an event just write to the organizers before, and express that healthy life is important to you. Request fresh fruits and vegetables to be on the menu.

My experience is that people are responsive even for a simple fact of asking for it. And then a 5 minute e-mail can make such a big change for the week's nutrition framework.


A shop in "Little India" in Singapore.
When I took the picture, it was ~85% humidity, and 36+ °C (97°F). Life on the Equator! :-)

  
  Member Comments About This Blog Post:

LESLIE_2B_LESS 6/4/2012 12:05AM

    I so enjoy reading your blogs! What a great tip to email the organizers of events ahead of time to ask for fresh fruit & vegies.



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ZELLAZM 6/1/2012 4:50AM

    I'm enjoying all the short work weeks, too. Next week again with Fronleichnam. Working a 5-day week feels strange after so many holidays! Welcome back - and thanks for the reminder. For some reason, I can't convince our secretary to quit with the cookies at meetings, or at least have an alternative like a bowl of apples!

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GETSTRONGRRR 5/28/2012 9:19AM

    Welcome back....and real good advice to steer the snacks back to healthy!

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VADAVICTORIA 5/28/2012 7:51AM

    Ooh, did you get to have Chicken Rice?

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SHOOPETTE 5/28/2012 6:56AM

    Awesome job asking for food and veggies, I'll do it too now

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KMICHA 5/28/2012 5:23AM

    Welcome home! There really is "No place like home"! Great tip about the healthy fare. My husband travels a bit; I'll shate that with him. Are you home for a while now, or are you off again soon? Relax today, and enjoy the day off! We will be enjoying Memorial Day here.

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DUSTYPRAIRIE 5/28/2012 5:13AM

    Welcome home! What a great tip you shared. Good thinking on your part!

Have a nice post-vacation! Hope you catch up on your rest.

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KRISZTA11 5/28/2012 4:35AM

    Welcome back to the cool&dry part of the world!

I love your idea to write to the meeting organizers and request fresh fruits for the coffee breaks!
emoticon
Most meeting organizers really want to please clients, only they don't always know how to. In this case, you kind of spread the Spark too : )
emoticon

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Energy Vibes Singapore

Saturday, May 12, 2012

So, here I am at the other side of the World, well, comparing to myself.
First time in Singapore, first time in Asia.
I'm here until the 21st May, on my course on Organisational Development, with Gestalt. Great fun.

I didn't know where to go to run, so I just thought to get on the flow for some locals, and follow the lead.



Apparently, there's two type of weather here:
a) hot and humid
b) hot and humid with rain

Today's forecast:
33°C 91°F
55-90% relative humidity
www.weather.gov.sg/wip/web/ho
me/further_outlook


Running felt extremely heavy, I could hardly finish a 5K, and with a moderate tempo my heart rate was up to 170 just like that.

Sweating is a waste of biological evolution here, it simply doesn't work.


I ended up in this beautiful garden. Felt like running in a rain forest. Although, I've never been into one.


There were tons of runners here, and from kick-boxing to interval-dogwalking the spectra was full. Everybody was busy doing some exercise.


Now I have to think about a plan, on how to go for this week of training, so there is exercise, nutrition, sleep.

Any tips (even repeat), welcome!

---
Re: GETSTRONGRRR
Good idea for the treadmill, I'll check if they have one in the hotel, or look up a local fitness. Otherwise, it was early morning!

  
  Member Comments About This Blog Post:

ZELLAZM 5/20/2012 8:33AM

    Oliver, I don't use the LOL abbreviation very often because a post doesn't often make me really LOL. But your comment about the weather in Singapore did! It reminded me so much of how I feel when I'm in Florida, and I'm sure Singapore is even more so. If you were going to be there longer than a week, you would start getting used to it.
emoticon
Enjoy your trip and WTG on keeping the healthy lifestyle going in distant places!


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MINERVASPARKING 5/14/2012 9:11AM

    Love hearing about your adventures!!! You always make it work in the face of adversity - VERY awesome!! emoticon

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SHOOPETTE 5/12/2012 3:16PM

    Hot and Humid weather is definitely something I don't miss from asia, enjoy the delicious foods and fresh fruits!

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GETSTRONGRRR 5/12/2012 7:53AM

    It's tough when it gets real humid. Sun slower, run earlier in the morning when it's cooler & drier.

you may also want to consider working out indoors on a treadmill for some of it. You can do your speedwork or intervals with air conditioning

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KRISZTA11 5/12/2012 3:48AM

    Such a great idea, to follow flow of local people, and they led you to this wonderful garden!
emoticon
That weather must be a challenge...
Marathon- You Can Do It! book advises to run slower in hot and humid weather, 30 min/mile for every 5 oF above 60 (!) oF.
So I guess 91 oF accounts for slowing down a bit ; )

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BARBARAWEBSTER 5/12/2012 3:19AM

    Beautiful pics! Thanks for sharing. Wish I could help, but the only thing I can think of is air conditioned gym. Have a wonderful and enlightened trip.

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