31 maart 2006

niet helemaal lekker...

Hallo lezertjes,

woensdag met loopgroep voor't eerst in het bos getraind! Mensinghebos Roden.

Heen- en terug loopjes van 4-4, 3-3, 2-2, 1-1 minuut.
Ikzelf liep een beetje ad hoc van voor naar achter, ongeveer equivalent met 8x300 meter in 65 seconden. Een gevoel van veel macht in de benen....!

Donderdag een intervaltraining gedaan:
3x800 in 2.50, HF150, herstel: wachten tot ie 120 is. Dat is na 40 seconden.
6x1' T16, en 3x200 in 37 en 5x100 in 15.9 (wat spanning op benen brengen om morgen hard te gaan)

Vrijdag: niet helemaal 100% Ook niet ziek, maar ... ik zou mezelf moeten forceren om naar buiten te gaan, laat staan om nog iets snels te doen.

28 maart 2006

Rustdagje en update

Hallo allemaal,

ik heb mijn 'methode POV' tekst ge-update. De tekst begint te groeien. Binnenkort zal ik het maar eens structureren tot een boek of zo...

Ik heb mezelf gedwongen een rustdagje te nemen, hoewel de benen enorm goed en sterk aanvoelen. Donderdag of vrijdag wil ik de genoemde baantraining doen dus ja dan moet je rusten.

groet
Paul

27 maart 2006

even rustig aan...

Zondag met loopgroep (2 man sterk, de rest rustte uit van Leek).
wat minutenlopen in vrij rustig tempo gedaan.
Maandag: 2300 in 8.35 (hartslag 153, na 1 minuut gezakt tot 100)
En nog 6x500 meter in 1.52 ongeveer, hartslag 152.

Niets geforceerd. Donderdag of vrijdag zal ik weer een 'knaltraining' doen:
6x100 op de baan, 1000 in 3.06 ofzo, 6x100, 600 in 1.45 ofzo. Dit ter voorbereiding op een snel 1000je een week later.

25 maart 2006

Nieuwe schoenen (asics, 49.90 euro, "oud model")

Schoenen zonder franje. Wel asics gel, maar verder geen mooi naampje.
Geen antipronatie. Gewoon goede loopschoenen.

Ze lopen lekker, vandaag 32 minuten gelopen (7.5 km).

De kostprijs van loopschoenen is (meen ik me te herinneren)

2 euro voor het maken ervan in Vietnam
2 euro voor het vervoeren naar Nederland
20 euro 'kosten' voor Asics (ontwikkelkosten, personeel, winst)
10 euro voor de importeur
20 a 40 euro voor de winkelier (personeelskosten, aanmeten loopschoen kost 20 minuten = 10 euro); winst etc.

dus...

24 maart 2006

een knaltraining!

8x 250 meter met 1 minuut pauze, in samen 5.39.2,
da's een trainings-pr.

Helemaal geen last meer van lies, achillespees.
De lies-oefeningen (www.liesblessure.nl) werkten onmiddelijk, zo lijkt het.

Nu kan ik weer wat andere mooie trainingen gaan verzinnen, in plaats van elke dag 'af te wachten hoe het nu weer gaat met de blessures'.

Voorwaarts!

Ik ben overigens nog wat aan het chatten op www.atletiek.nl/forum, discussie 'Pose running'.

Interessant!

Morgen Leek, halve marathon en 12.8 kilometer. Van loopgroep Roden doen we met 20-25 man sterk mee!

Komt dat zien!!!!

21 maart 2006

Tsja wat nu

voor het eerst in een maand geprobeerd wat snels te doen (8x250 meter in 45 sec), ging op zich redelijk, maar hele tijd een klein beetje gevoel in de lies. Veel 'macht kwijt geraakt'.

Op een site 'www.liesblessures.nl' gevonden dat de liesblessure mogelijk een geirriteerde zenuw in de liesstreek is en dat rekoefeningen voor de iliopsoas helpen.

Het gekke is dat bij langzaam lopen ik meer last heb dan bij snel lopen. Bij 18-20 km/u lopen voel ik weinig maar bij stoppen weer iets meer.

Vrijdag zal ik weer eens wat snels doen. Kijken hoe dat gaat. Verder geen plannen maken.


Zaterdag 10 km in 42.30
Maandag 8,5 km in 36.00
Dinsdag 8x250, 0.30pauze in samen 6.51, en 8x250, 1.00pauze in samen 6.00.

18 maart 2006

kleine blessures bijna voorbij. Vooruit kijken.

hoi allen

Deze week lekker getraind:

woensdag met club circa 6x1000 meter in 4.00
donderdag 7x300 T16, 0.20pauze, 7x300 T18, 0.30pauze, soepel
vrijdag 2000 in 8.08, 2000 in 7.09. Hartslag 138 resp 152.

Situatie: bijna geen last meer van lies/achilles. 'goede benen', veel aeroob werk gedaan. Als ik nergens meer last van heb ga ik weer wat snelle trainingen toevoegen en proberen na 4 snelle trainingen een testloopje 600 en 1000 meter te doen.

14 maart 2006

weer een mooie training...

15x300 meter in 62, pauze 30.

Voorzichtig aan gedaan. Veel macht, geprobeerd 'technisch' te lopen met nadruk op korte krachtige afzet (eerst push dan pull, volgens mijn interpretatie van pose).

Hierdoor komt er minder kracht op de beenheffers die mooi zijn ontzien.

Tot later.

13 maart 2006

wat was de oorzaak van mijn achillespeesblessure?

Vrijdag 30 minuten met 5x400 in 88 gelopen om 'mijn blessure te testen'. Vrijwel geen last, alles soepel.

Zaterdag idem. 2x4 minuten en 2x300 op 18 km/u, geen last. Hierbij genezen verklaard.

Zondag met de loopgroep op Schiermonnikoog 20 kilometer in 2 uur gelopen. Alles ok, dit is weer mijn langste duurloop in een jaar of 5.

Maar: wat was nu de oorzaak van die blessure?
a) 2x een vlotte duurloop van 46 en 35 minuten gedaan terwijl ik dat normaal nooit doe.
b) het was iets glad af en toe, misschien weggeslipt.
c) ...

09 maart 2006

commentaar op Pose Method

Ik heb commentaar op de Pose Method op de pose site gegeven, m.b.t. de 'push-off' die niet in Pose zou gebeuren.

Zie:

http://www.posetech.com/video/
index.php/weblog/comments/errors_in_running_push_off/

Hieronder de tekst weergegeven. Eerst het inleidende commentaar van Romanov, daarna de comments. De laatste 4 comments zijn van mij en antwoorden op mij.
Men eindigt met: "if you have some suggestions as to what you believe is not clear in Pose explanation, do point it out to us, and we will be sure to include it on our website and our upcoming books." Dus ik mag aan Pose bijdragen!!!



Errors in Running: Push Off
The extensor’s paradox highlights a very important point in running mechanics: there is no thigh (extensor muscles of the leg) activity after landing, therefore, there is no Push Off in Running. Dr. Romanov explains with examples why this is so.




All these demonstrations are nice off course but I see Debbie toppling over and that’s exactly what doesn’t happen in running or in the sprint start. If you topple over your COM loses height after the Pose stance, but in normal running your COM gains height after the Pose: completely different!! This movie is a demonstration of normal walking with a small jump incorporated. When you walk you change stance when the COM is at it’s lowest position, like in the demonstration. When running you change when the COM is at it’s maximum height. In running the COM accelerates upwards and forward after the Pose stance. The forward part has to be there to make up for the losses because of friction with the air and breaking in the first part of the ground contact.

Posted by pieter on 12/07 at 08:09 AM
First of all, Pieter, the concept of “topple over” doesn’t appear in our demostration, because Debbie, as you see, is progressing forward. This drill exactly shows the body leaving from the ground at the highest point of COM. The difference is only that forward progression is not as in a real run. In a drill there is certainly no momentum, so COM going down pretty much quickly. I do not know what you are trying to say.
Dr.Romanov

Posted by DrRomanov on 12/13 at 09:17 PM
In the first part you see her topple over: The upper body changes angle with the ground. That does not happen in normal running; there the angle with the ground is constant.

In the last part of the movie you can very clearly (play the movie frame by frame) see that she pushes off before leaving the ground. She has to otherwise her COM would lose height immediatly after leaving the ground. In real running ( and also this demonstration) the COM is moving upward and forward at the moment of leaving the ground. The trajectory of the COM is a parabola.

In this demonstration it is suggested that the only thing you have to do to progress forward is lean and pull the foot from the ground. But there is a push off also that can be clearly seen!

You are right that there is a forward momentum when running normallly when you are in the Pose stance

Posted by Pieter on 12/16 at 09:47 AM
I’m talking what happens in reality here. The push off happens by itself and you should not try to do it deliberately off course. Again a difference between what happens and what makes it happen!?

Posted by Pieter on 12/16 at 09:51 AM
Hi Pieter,

You said it exactly at the end of your statement. Dr. Romanov tries to focus on explaining things you should do in order to keep things simple. If his instructions were, okay, first you must be upright, then lean, then right before you pull, there is a slight push off, but don’t worry about that, it will happen, etc. etc. etc. It’s just too much. So Dr. Romanov tries to simplify his isntructions by ommiting certain commands that are involuntary actions and happen as a bi-factor of a command he is asking you to perform. It’s like telling someone to take down notes letter by letter. You have the right idea completely. Yes it happens, and no we don’t focus on it. Thanks for your attention to detail.

Severin

Posted by Pose vLog on 01/02 at 10:15 PM
I quote “there is no thigh (extensor muscles of the leg) activity after landing, therefore, there is no Push Off in Running.”

But: there IS thigh activity after landing, as numerous research articles tell. There IS push off as you ‘admit’ in other comments. I don’t see why you should hide that fact.

Posted by paul on 03/05 at 06:32 PM
Hi Paul,

I think you are misunderstanding what I am “admitting” to. I’ll try to make a clear distinction for you. If you look at the extensor muscle study, it clearly shows that the thighs are idle after the midstance of the landing. What this means: the thighs are not used for propulsion in order to “drive” the body forward. The push-off measured in studies is nothing more than ground reaction force. For every action there is an equal and opposite reaction.
Think of it this way, unless you are lifting one leg off the ground at a time, you will have to apply some kind of extra pressure in order to pull your leg from the ground. In running, after midstance your thighs go idle and the elastic component takes over. Remember that there is no benefit to actively pushing off when you do not have your body-weight to work with, which is only at midstance; at any point throughout the support phase after the body weight is off of support there is no pushing force you could create that you could derive any benefit from. This means that even if the athlete was artificially creating thigh muscle activity because he was taught to do so, there could be no benefit from doing so, just muscle expenditure.
If you look at it from a larger scope, when the elastic component takes over, the only thing left to do is to pull your leg from the ground as soon as possible so that not to slow your momentum. When you jump in the air, or simply pull your feet under your body as quickly as possible you need to raise your GCM (general center of mass) in order to pull your feet under your body. In running, since your muscles are already contracting and expanding, the elastic component of your thighs along with other elastic elements helps in creating this slight raise in GCM, enough for you to be able to pull your leg back under your body. When you pull your leg off the ground, it creates a larger force on the ground in order to momentarily break free from gravity. If you are meassuring how much force is applied to the ground after midstance, the figures would read that the runner applies extra force during the latter part of the support phase in order to “propel” the body forward. That is simply an inaccurate interpretation of the data.

My final point is that, yes there are studies that show there is thigh activity after midstance, our position on this is that there is no benefit to gain from actively using thigh muscles to “push-off.” Finally, if measuring ground reaction force you could conclude that the runner is infact pushing off in order to “propel” himself forward; we however feel that that is a false interpretaion.

Posted by Pose vLog on 03/06 at 01:13 PM
Thanks for your elaborate answer, it makes discussion possible and makes things clearer for me.

(you say: …think of it this way, unless you are lifting one leg off the ground at a time, you will have to apply some kind of extra pressure in order to pull your leg from the ground)

my comment: this extra pressure is applied ‘at’ midstance which makes for a short effort, I call this ‘pushoff’ but maybe you call it ‘withstanding the ground reaction force’. It also seems that your definition of ‘pull’ is: ‘apply pressure to the ground in order to pull, then pull’. So, according to me AT midstance there is a (very short moment of) pushoff (or pressure to pull leg from ground).
I agree that after midstance the thighs go idle. I assume with elastic component you refer to elastic energy stored in tendons etc.

(you say: if you look at it from a larger scope, when the elastic component takes over, the only thing left to do is to pull your leg from the ground as soon as possible so that not to slow your momentum)

my comment: yes the momentum is very important, as you hit the ground with the other leg your pulled leg is already at/in front of the GCM and you are in what you call the Pose. You don’t have to wait for this leg and can immediately ‘in my terms’ bounce-move forward, in your terms ‘fall’ (but fall has some connotations that introduce technique errors in some people not very well in to running technique).

(you say: In running, since your muscles are already contracting and expanding, the elastic component of your thighs along with other elastic elements helps in creating this slight raise in GCM, enough for you to be able to pull your leg back under your body)

my comment: according to research there can be about 50% ‘elastic’ energy given back to you as you bounce. But the remainder is muscle activity: the muscles contract to withstand the pressure of landing and help move the GCM up and forward.

(you say: when you pull your leg off the ground, it creates a larger force on the ground in order to momentarily break free from gravity. If you are meassuring how much force is applied to the ground after midstance, the figures would read that the runner applies extra force during the latter part of the support phase in order to “propel” the body forward. That is simply an inaccurate interpretation of the data)

my comment: so can I say that this extra force after midstance is partly there because the runner doesn’t pull quickly enough after midstance? Or should the runner apply more force at midstance so he can quicker pull. (the command ‘pull’ then leads subconsciously to the command ‘push harder’).


Regards
Paul

Posted by paul on 03/07 at 04:41 PM
Thanks for the Reply Paul. Your interpretations are correct. It is absolutely true that Dr. Romanov and his instructions tend to me mis interpreted sometimes. I would agree that some of the way he describe things should be looked at and developed to be more of a complete answer so that not to confuse those individuals who have read many research studies on the subject. However, the mainstream market of runners probably wont care about half of the scientific data we can bring them. The bottom line for most runners is, does it work? Yes.

On a final note, if you have some suggestions as to what you believe is not clear in Pose explanation, do point it out to us, and we will be sure to include it on our website and our upcoming books. Thanks for your sincere interest. (you can email me @ support@posetech.com)

Posted by Pose vLog on 03/08 at 06:33 PM

07 maart 2006

rustig verder trainen; blessure; en meer over pose

Hallo allemaal

zondag 8.7 km in 36.00, proberen technisch te lopen, frequentie 180 stapjes, kaatsende pas, liep heel gemakkelijk.

maandag weer iets snels, pijntjes voldoende hersteld.
- 2300 meter in 8.19, met een HF van 157/107. Dit is mijn anaerobe drempel.
- 8x300 in 61.5, pauze 28 seconden gemiddeld. Ging vrij soepel, HF 154.

Dinsdag niets gedaan.
Woensdag 2x1000 in 3.23/3.30, 3x500 in ca 1.42, 1300 in 5.00. Hierna meer last van lies en, nieuw, achillespees.

Donderdag achillespees te pijnlijk om mee te lopen. Hoe komt dit nou? Het moet gekomen zijn van de duurlopen in het weekend waarbij de ondergrond soms glad was. Iets anders kan ik niet verzinnen. Maar even rusten.




Wel nog iets over Pose Running, zie de website 'www.pose-tech.com/video', onder de video 'errors / no push off' heb ik wat commentaar geschreven en antwoord van de master himself (denk ik) gekregen!.
Het komt erop neer dat men toegeeft dat er toch een afzet in Pose is!

Groet.Paul

04 maart 2006

Een analyse; en nog iets over Pose

Vandaag 11 km in 45.30 ongeveer gelopen, ging soepel, HF145 ongeveer.

Aan de ene kant had ik wel macht, kon heel gemakkelijk dit tempo lopen. Aan de andere kant voel ik overal 'pijntjes'. Linkerlies, rechterlies, rechterteen, rechterknie, enzovoorts.

Het voelt alsof ik dit er allemaal moet 'uitlopen', voordat ik weer hard kan gaan. Misschien ben ik nu toe aan een iets grotere herstelperiode na het steeds snellere lopen van de afgelopen maanden.

Kwa agressie en mentaliteit voel ik me nu klaar om bijv. 1000 in 2.56-2.58 te lopen en 2000 in 6.20. Maar het zou teveel risico zijn. Dus: nog steeds rustig (rustige verheul achtige tempo's) en dan later toch maar de spikes aantrekken en es kijke waar de limiet ligt.

ps..

gisteren nog iets over 'de pose methode' gelezen. Het enige wetenschappelijke artikel dat ik kon vinden. Het komt erop neer dat die methode meer energie kost en dus minder efficiënt is dan gewoon lopen, BK methode of zo.


J Sports Sci. 2005 Jul;23(7):757-64.
Effect of a global alteration of running technique on kinematics and economy.

Dallam GM, Wilber RL, Jadelis K, Fletcher G, Romanov N.

Department of Exercise Science, Health Promotion and Recreation, Colorado State University - Pueblo, Pueblo, CO, USA. george.dallam@colostate-pueblo.edu

In this study, we examined the consequences of a global alteration in running technique on running kinematics and running economy in triathletes. Sixteen sub-elite triathletes were pre and post tested for running economy and running kinematics at 215 and 250 m.min-1. The members of the treatment group (n=8) were exposed to 12 weeks of instruction in the "pose method" of running, while the members of the control group (n=8) maintained their usual running technique. After the treatment period, the experimental group demonstrated a significant decrease in mean stride length (from 137.25+/-7.63 cm to 129.19+/-7.43 cm; P<0.05), a post-treatment difference in vertical oscillation compared with the control group (6.92+/-1.00 vs. 8.44+/-1.00 cm; P<0.05) and a mean increase in submaximal absolute oxygen cost (from 3.28+/-0.36 l.min-1 to 3.53+/-0.43 l.min-1; P<0.01). The control group exhibited no significant changes in either running kinematics or oxygen cost. The global change in running mechanics associated with 12 weeks of instruction in the pose method resulted in a decrease in stride length, a reduced vertical oscillation in comparison with the control group and a decrease of running economy in triathletes.

02 maart 2006

het loopt voor geen meter

Maandag 8x250 in samen 7.07, en 8x300 in 59, pauzes 30-40 sec. Daarna nog 3x300 in 54. Ging lekker maar daarna meer last van teen/lies.

Dinsdag geen zin
Woensdag ook geen zin maar toch looptraining gegeven. Rustig meegelopen.

Donderdag weer iets snels dan: 2300 in 8.35 met een hartslag van 150. Dit is laag, maar het tempo was moeilijk te bereiken. En nog 10x1' tempo 16. Niets geforceerd qua blessures, maar de energie was ver te zoeken. Gewoon wachten en rustig trainen maar...

Volgens methode POV moet ik rustig trainen totdat alle seinen weer op groen staan. Niets aan de hand dus.