Today, I came to Vienna to participate to the bi-weekly POSE Runners meeting. It's a rare occasion that I can come, as it's a long trip by train from home, so I try to combine it with some other activity in Vienna.
I was looking forward to it a lot. I had made my first POSE Method workshop about 1.5 year ago. Also, almost exactly a year ago, I made a full triathlon training with Dr. Romanov himself here in Vienna. That was quite an experience.
Since then, I stick to the POSE Method for running, and it is great. It's a learning journey, usually for me it takes some time to learn "coreography".
Today we were eight, so Andy, our trainer had quite some dedicated attention to everybody.
My learning tonight:
- keep my stride short
- keep my cadence much higher
- when running "fast" my form is good, when running "slow", I tend to loose the form
- go for short, fast runs to stay in the right form
General advice from Andy:
Do it right, do it fast, then do it long.
Which is not new, I already new it from previous trainings and workshops. Better run short distances in the right form, then long distances in a sloppy style.
The challenge for me is that I'm attracted to long runs, running about for an hour feels the best. Also, all my friends who are interested to run together, like to do at least 30 minutes.
However, if I want to learn the POSE technique well, I need to switch to HIIT training, or similar, and keep my distances at 400m at maximum.
After the training, I stayed, and made three laps on the outside running track.
1. 400 m at 4:09 min/K
2. 400 m at 3:34 min/K
3. 400 m at 3:53 min/K
Totally surprising results!
I've never ever run in my life below 4:00 min/K, whatever distance and environment!
My jaw dropped!!!
And how did it feel during running? Even more surprising.
First lap: normal tempo, a bit faster due to the high cadence, but feels good. OHM, 4 min/K, I must do it right, because it doesn't feel much effort at all...
Second lap: ok, I'm getting tired, getting slow, lets pay attention to the pull. WtF?!!! I was that fast? Ok, let's do a third lap.
Third lap: now, I'm falling apart, I can feel my breathing is heavy, so probably I'm really slow now.
This is incredible, even during the third lap, I was very fast (for myself). As a comparison, when I run not-in-the-proper form, my speed is around 5:30-6 min/K, and if I push it hard, or after some speed training, I can get down to 5:00-5:10 min/K.
If I'm doing the POSE method well, I get really fast, with little effort. It's a very economic way of running. And it feels very easy, and natural.
It takes some time and practice to learn, but it's really worth the effort.
I'm charged up again with motivation to keep on learning and running with the POSE. And I almost forgot: I have zero knee, hips, back pain since I run with the POSE method.
Anyone can recommend me some HIIT training for running?
Anyone learing the POSE method?
How is your experience?
This from a recent run nearby where I live, Gleisdorf. Wonderful places to run, bike, and walk around!
Happy exercise for today!