Pose Running
As a follow-up to our Pose Workouts, I have posted 3 documents here--the one from Coach Valerie, one from the POSE book on hip exercises and one adopted from the PoseTech website.
Thank you all for coming last night to try it out--as you could tell, Coach Valerie is passionate about spreading the word on POSE, as am I. For the first time since my knee surgery, I truly feel there is hope for my running. I have been to at least 6 group classes with Valerie and each time it "clicks" a little more with me. And I am noticing improvements as I learn the method--that is the coolest thing about it.
My tips to you: Start slowly with your drills, develop your hip strength using the exercises attached, work on your ankle flexibility with the ankle/foot warm-ups--and treat running as a skill--as you drill as in swimming. It does take time--it is not something you will master overnight! As she suggests, use a wall in your house to practice "falling". Brush your teeth in the standing Pose! and remember---Pose-Fall-Pull!
Contact Valerie--she is very accessible and would love to hear from you-We are working with her to develop some TriZone specific workouts with her--so if you are interested, let me know!
| Attachment | Size |
|---|---|
| Pose-Valerie Hunt.doc | 27.5 KB |
| The pose running technique.doc | 84 KB |
| Pose_Core_and_Hip_Exercises.pdf | 51.83 KB |
I missed the tuesday POSE workout
I was at the splash and dash, but am very interested in learning this technique. I am full of questions - is there room in the Mon night group? Where will they meet ...etc
Watch out!
I checked on Amazon and there is a whole POSE triathlon techniqe.. so cycling and swimming too! Im going to get the book and see if I can convert those habits easier than the running one.. Ill share!
POSE TRI
Yes that is all in the pipleine--
Caoch Valerie is workign on getting certified in those areas too--it is a complete package! We'll be seeing you posing all round!
And don't give up on the running--drills and practice makes perfect! Like I said above, I drill allot--just like in swimming--it is really not affecting my running pace in a negative way at all because I am not running-running-running, In fact I see it as the opposite--it is helping me to run more efficiently but I still get the benefits of running workouts!
Tri-ing Hard and Livin EZ! o^o o^o o^o o^o o^o o^o o^o o^o o^o o^o
just got back from my first POSE run . . .
and it went really well. It's definitely different and takes a lot of concentration, but i think it's going to be a really beneficial transition for me. I have bad knees and I immediately noticed a difference in how it decreased the stress on my knees.
Since i'm only an hour of so off the run, i don't know for sure where i'll feel the soreness yet, but I can definitely notice a difference so far. First - I feel nothing in my hip flexer, which is nice. I do feel something in my hamstrings as well as my calfs. I know Valerie said that if we feel it in our calfs it's b/c we're not getting our heels down enough - which I believe is something I need to work on with this technique. But I am also one of those people who has "high heeled" sneaks (which I specifically got for shock absorbtion for my bad knees). The good news is, it's time for me to get some new sneaks anyway, so I'll be looking for a lower heel for sure.
I also worked on my cadence. I was at about a 95/minute cadence, but it wasn't easy. I felt that the POSE technique almost forces you to have a quicker cadence, so my heart rate was up there. And my 3.5 mile run loop was 30 seconds faster than I normally do it!
I also noticed that when I was getting tired, my left foot got lazy, but my right one was POS-ing - weird!
Overall, I think it's a great technique to stay healthy and improve my speed! Curious to hear how others are faring . . . .
one more thing
There's also a major difference in core strength. My assessment is that since the knees/hip flexer aren't taking the brunt of the stress - it's the core that takes it instead. When Valerie said that for each stride both feet are in the air for a split second - that's really when the core is working. Time to get back to pilates class!
Exercises!!!
I am posting some exercises on the site as we speak for you to do--it includes hip, which also strengthens the core if you are doing it with proper form, "around the world" and some core exercise--Also, refer back to our 4 basic core exercises..these all should take no more than 15 mintues to do.
Your cadence sounds great--and you are right--it does get the HR elevated with the higher cadence, but your knees will love it. I am so glad you are able to "feel" it already and it just gets better!
Tri-ing Hard and Livin EZ! o^o o^o o^o o^o o^o o^o o^o o^o o^o o^o
will try Monday class?
Bummer I missed Valerie! I'm always out of town the wrong times, or always out of town, anyway! I'll follow up with Valerie about her class -- I'd just like to take it once to understand. Thanks so much for posting the info.
Lee
Please send me questions and comments
Hi everyone,
I hope everyone is doing their Pose homework! You will really benefit from practicing falling into a wall and shifting your body weight from side to side on the ball of your foot. The quicker you shift your weight, the easier running becomes. Practice counting cadence (90 lifts per foot/minute) often during your runs, it will keep you focused on maintaining a steady rhythm.
Please don't hesitate to contact me with any questions or comments. (valerie.hunt -at- trizones.com)
Core Before!!!
Hello TriZoners--Arrive at 6pm to the track and I will lead us in some core work before our Pose workouts!! Bring your towel or a mat!!! I'll be there!
Tri-ing Hard and Livin EZ! o^o o^o o^o o^o o^o o^o o^o o^o o^o o^o
Upcoming Races
- 11/27/2008 - 09:30
- 12/06/2008 - 07:30
- 12/07/2008 - 08:00
- 12/14/2008 - 08:00
- 12/14/2008 - 09:15
- 01/25/2009 - 07:00
- 02/15/2009 - 07:00
- 02/15/2009 - 07:00
Already in the loop
Valerie has already returned my email from this morning in which I asked to be included in the newly developing Monday night group. Thanks so much for setting this up. Valerie and POSE are terrific!