openrun/Nate Personal Notes.md

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