One of the best things you could do for yourself is go through the six week cadence training that Sam and I received from the Endurance workshop. Consider getting a friend to commit to do it with you and spend two days a week practicing. If you want to do this, I could email you suggestions on a week by week basis or you could use the information Sam has, or see Skill Based Running Progression on this page:
http://www.crossfitendurance.
Basically, using a metronome over time you increase your cadence and distance. You might start with 30 second short sets at a 95 cadence/ 2 minutes at 91 cadence and over time work up to 1 minute 30 second sets at over 100 cadence and hold at 93 cadence for 6 minutes. Each session, warm up and cover a drill or two like we did at the Clinic before you begin the cadence work.
Another thought: you might check out the Fixing Your Feet videos on the page above. It talks about keeping your feet in a good position and avoiding having duck feet that turn out. I think you might like some of the ideas, plus Brian and Kelly are quite entertaining:).
http://www.coachseye.com/kUY4
http://www.coachseye.com/o5y3
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