# Nate Personal Notes

## Eisley

### Exercises

### Gait / posture
- knee forward
  - stepping too far forward
  - lose momentum, hard strike, pulling
  - instead, run on ice
  - feet land underneath, push backward
  - this has revealed weakness and asymmetry in feet/ankles/legs
  - in particular, left foot is very difficult to load medial side during pushoff

- 170 bpm is ideal
  - This has made HR consistently maintainable < 145
  - I end up running slower to maintain HR
  - datafield on watch showing big HR/Cadence - only important fields for training

- feeling of winding/turning my feet sup on lateral, inf on medial
  - aligns with medial MTP avoidance, good queue
  
## Anatomy Observations
- Natural cadence is 161. Body falls back to this if I don't think about it
- Feeling of legs out of socket, or tailbone out of place, or sacrum twisted(?)
- asymettery in motion of each leg
- tightness and weakness where collarbones join
  - feel of trying to pull that area down seems right
- likewise in shoulders, feel out of socket or twisted/tight

## PT youtube - Connor Harris
- Big toe ball exercise
  - side faces wall 
  - forearm against wall, opposite leg slightly lateral
  - raise wall-side leg marcher
  - lift body w/far leg, focus on pressing into big toe ball
  - imagine trying to lift toes from ground

## Race Logistics
- I have undernourished 
  - 80g carb/hr goal
- 3 strides in / 2 out breathing
  - noticed diaphragm very often in same place on same foot

## 50M Training
- 30k June, 50k July, 50M September
- minimize Z3 junk miles