Ironman USA Lake Placid : Official Thread (Page 31)

if anyone is looking for a place for IMLP I just received this email, maybe it will help someone.

Dear Sir,

Cool.  Thanks. 

As for the westuit question, FULL because it's faster. 

And RUN FORM is very, uber-important.  Some coaches on this board claim it's not important, and that blows my mind.  Run 50 yards back and forth barefoot.  This is how you should run in shoes.  90%+ of all Runners should be running in NEUTRAL running shoes.  The human foot natually supinates and pronates.  This is natural and should not be controlled by an engineered foot cast (aka: 13oz+ trainer shoe).  If you are overweight, you are at greater risk of running injuries. 

The most important function of Form is the latter part of an Endurance Event.  If your Form suffers you can slow anywhere from :30 seconds to a minute plus per mile, while using the same amount of Energy.  This is critical for the last half of a Marathon!!  Especially an Ironman Marathon!!!  

Core Work will greatly help your Form.  Hill Repeats are Speedwork in disguise and will greatly help your Form.  Strides will also help your Form.  The more you focus on Form (running upright/ no slouching!; relaxed shoulders; minimal arm movement; equal matched movement on either side of the body -- don't have one hand doing a different motion than the other--, think compact/tight; no bopping up and down or wasted side-to-side motion: all movement should be mainly back and forth and involve you momentum being driven into the ground through your legs and thus propellingyou forward) and focusing on these essentials will have you running faster, longer and with less effort.  

Big props to Kaburns for posting that awesome article on Run Form by Jesse at QT2 Systems.  http://kropelnicki.com/?p=231
Of all the coaches offering free advice on the net and of forums, etc...  I've found his to be the most accurate.  If I ever choose a coach, they are on the top of my list.  I pretty much already incorporate most of the Running Form Tips he provided, except I didn't know he suggests such an aggressive forward lean (at least compared to how I lean when I run).  I just incorporated this into my 10-mile run today, and I was :20 seconds per mile faster at a normal, aerobic pace.  The slight angle adjustment forward really worked and allowed my cadence to increase without any extra effort on my part.  Thanks again for posting Kaburns!

RJohnson1979 - 2011-02-23 11:23 AM Is it too early to start talking about weather? Here's some random weather info about July 24th in Lake Placid:

Sunrise: 5:35 AM
Sunset: 8:30 PM

Average High: 78°F
Average Low: 54°F (BRR!)
Mean: 66°F

Record High: 91°F (1952) - Let's hope 2011 isn't the year to break this.
Record Low: 36°F (1985) - Ditto...


I've heard the weather can vary big time even within a single day in Lake Placid. I am hoping for a sunny day with a cool light breeze - high of maybe 75 and low of 65!


Ryan

Truth is.... we are due for a downpour.  More than likely it will RAIN all day long.  Mentally prepare for this and expect  it.  If it doesn't RAIN all day, be happy and thankfull and surprised!!!