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Boost Your Running Technique with These Simple Video Analysis Tips
Boost Your Running Technique with These Simple Video Analysis Tips
When it comes to improving running form, video analysis has become one of the most effective tools for athletes at every level. In the Run Essentials program, we incorporate video analysis as a foundational element to help runners unlock their potential, identify areas for improvement, and ultimately run stronger and faster. Today, we’re diving into the powerful benefits of video analysis and why it’s worth considering as part of your training toolkit.
Why Video Analysis Matters for Runners
Unlike static assessments, video analysis captures your running form in real time, showing exactly how your body moves through each phase of your stride. This allows for a detailed, frame-by-frame breakdown of your form, offering insights that are hard to spot otherwise. Whether you’re a beginner working on your form or an experienced runner looking to fine-tune your technique, video analysis reveals the subtleties that make a difference.
Key Benefits of Video Analysis in Running
- Enhanced Body Awareness: Watching yourself run on video is a game-changer. It helps you become more aware of your posture, arm movement, and foot strike—three essential components of efficient running form. Understanding your current mechanics is the first step toward improvement.
- Injury Prevention: Video analysis allows us to spot any imbalances, weaknesses, or misalignments that may lead to injuries. By addressing these issues early on, you can avoid common runner injuries, such as shin splints, knee pain, and hip discomfort.
- Improved Efficiency: Inefficient running form means wasted energy, which can slow you down over long distances. Through video analysis, we can identify areas where you may be losing efficiency—like an uneven stride or improper foot landing—and make adjustments to help you conserve energy for longer, more powerful runs.
- Customized Feedback and Training Plans: No two runners are the same, and video analysis provides the data needed to create a training plan that is specific to your unique form and goals. Your plan will target areas of improvement with personalized exercises and drills designed just for you.
The Process of Video Analysis in Run Essentials
During your evaluation, we’ll capture videos of your running from multiple angles to assess your mechanics in detail. We’ll then break down your form together, discussing what’s working well and identifying areas for growth. From here, we develop actionable steps to refine your technique and boost your performance.
With video analysis, you’ll walk away with a clear understanding of where you are, where you can improve, and how to get there—confidently and efficiently.
Next Steps: Transform Your Running
Are you ready to take your running to the next level? Book a 1:1 evaluation to get your personalized video analysis and start making strides toward stronger, injury-free running. Plus, get free access to our Strength Training for Runners series to build a solid foundation that supports your new, improved form.
Click here to schedule your evaluation and get started on the path to better running today!
Free Resource: Strength Training for Runners
As a bonus, we’re offering a free Strength Training series designed to complement your video analysis and keep you running strong and injury-free. Building strength is a critical part of improving your running form and ensuring long-term progress. Don’t miss this opportunity—get your free strength training guide and start building a stronger running foundation today!
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Run Smarter, Not Harder: Posture Tips for Injury-Free Running
Key Posture Tips for Running Success:
Good posture is essential from toes to nose, both in life and while running. Here’s what to keep in mind:- Stand tall but stay relaxed: Focus on keeping your body aligned without tension.
- Ears over shoulders.
- Shoulders over hips.
- Hips over knees.
- Soft knees over feet.
- Fall forward from your ankles: Let gravity do the work for you.
- Arms bent at 90 degrees: Swing them front to back like pendulums, without crossing the midline.
- Pull heels up: With a relaxed ankle, lift each heel up behind you, one at a time.
- And repeat—that’s running!
Ready to Take Your Running to the Next Level?
Are you training for the Miami Marathon or any other upcoming race? Maybe you’re looking to become a faster runner or recover from an injury? If any of these sound familiar, I have exciting news! Run Essentials is officially open for enrollment, and I’d love to invite you to join!Is This Program Right for You?
Let me ask you a few questions:- Have you signed up for a race but feel confused about how to train?
- Have you tried running before, only to end up injured after just a few days?
- Are you aiming to run faster, improve your technique, and feel better with each run?
- Do you find yourself relying on random tips from social media that just aren’t working?
- Are you overwhelmed by how to train, unsure how far to run or at what pace?
Don’t Let Confusion or Injury Hold You Back
This is your chance to join a supportive community that will inspire and guide you to achieve your goals. Picture yourself crossing the finish line—feeling stronger, more confident, and setting an amazing example for yourself and others. Run Essentials offers the tools, structure, and support you need to run your best. Whether you’re just starting or want to elevate your performance, this program will help you get there. Enroll today and take the next step toward achieving your running goals! [/vc_column_text][vc_btn title=”Sign Me Up!” color=”orange” link=”url:https%3A%2F%2Ffull-circle-coaching.mykajabi.com%2Frun-essentials-2024″][/vc_column][/vc_row] -
His Results Speak for Themselves – Meet Rockstar Triathlete: Luis Carranza
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Rockstar: Luis Caranza
Coaches Notes:
Since we started at the beginning of the year, Luis has improved 100% in all three sports.
As a busy husband, father, and businessman who travels a lot with a goal of a 5:30 70.3, my Triathlon Transformation Program was ideal.
We started with all five of the evaluations:
Swim Video analysis and testing
Run video analysis and testing
Bike fit and pedaling mechanics and testing
Strength and mobility assessments, and, of course,
Nutrition Essentials program.From all of these assessments, I then put together a custom training program for his progressive improvement across the all three sports.
The training program, along with 24-hour access to the Full Circle Coaching Community and coaches to ask about anything and everything, reassessments every 6-8 weeks, and specific race day logistics about nutrition and pacing…
The results speak for themselves:
SWIM- started averaging 2:09/ 100 yards- to 1:36/ 100!
BIKE– 202 watts FTP to 239 watts FTP
RUN- 7:01, 1-mile run test to a 6:27, 1-mile run test after switching from super cushion shoes to Altra zero drop shoes and improving run strength and stamina.
3 Podiums so far at both Sprint and Olympic distances.
Although we cannot continue training for the goal race in December, I am confident Luis can continue his journey to reach his goal with all the tools we have provided him over the last six months.
Congratulations Luis! You are a True Rockstar Triathlete!
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Age: 40
Profession: Executive
Why did you choose FCC to help you on your triathlon/health and wellness journey? I was recommended to work with Coach Erinne after I asked other triathletes about a great coach who could prepare me for a half-ironman. She was highly recommended by many, so it was a no-brainer.
What is your “A” race for this season?
Cartagena 70.3 Ironman, 2024
What are your BIG goals?
I aim to obtain a sub 5:30 result at my first half ironman in Cartagena. I aim to drastically improve my swimming technique and get smarter with my nutrition.
What were some of your most significant improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved.I literally learned how to swim! I had to restart from scratch and learn proper form and technique with Coach Erinne. This was huge, and I have seen vast speed improvement every month. I also learned and understood how to train with training zones, with purpose, and with proper technique for all disciplines, specifically cycling and running.
I have reached the podium three times now and achieved two PRs for my sprint and Olympic distance triathlons.
Name 2 or 3 things that have made the most significant difference in your journey.
I am learning to swim correctly and use nutrition to fuel my entire race! Improving my running form and technique has made me faster and my legs much stronger.
What excites you the most about being involved in triathlon?
It creates mental fortitude and discipline. I spend countless hours building businesses; this is a healthy way to channel all that energy so it isn’t only going into work.
I love being able to grow and challenge myself and to do it with others who are supportive and also on their own journey! And why not? Athletic improvement is also welcomed!
What would you say to another person who was on the fence about joining our training program?
Do it. Coach Erinne won’t let you slide. She will truly focus on you and help you improve.The same goes for the other coaches on the team! If you are serious about taking it to the next level, join Full Circle Coaching!
Do you want results like these?
Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today!
Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and more.
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Meet Swim Rockstar Patricia Bartholomew
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— Coaches Notes: Trish approached me with the goal of improving her speed to complete the 8-mile Alligator Lighthouse swim as part of a relay team. We began with a comprehensive 2-hour swim video analysis, where I recorded her freestyle technique from both above and below the water, capturing every angle. Next, we evaluated her strength and mobility from head to toe, identifying areas of strength and flexibility, as well as areas that required improvement—specifically her ankles, hips, core, thoracic spine, neck, and shoulders. These key areas are crucial for enhancing swimming speed but are often overlooked in training. From this assessment, I developed a personalized training program focused on increasing her speed, strength, and endurance in the water, while also improving her mobility and strength on land. We initiated the program with a 400/200 speed test, which we retest every 6-8 weeks to track progress. Trish diligently followed her training plan, and the results have been impressive!
She improved her pace from 3:25 per 100 yards to an astonishing 2:20 per 100 yards in just a few months. But we’re not done yet! We’ve now incorporated run training, using a similar approach to what we applied for swimming. I’m incredibly proud of you, Trish! Oh, and I nearly forgot to mention—Trish lost 15 lbs along the way and looks fantastic in her Full Circle Coaching bathing suit. Keep up the amazing work, Trish! _____ Meet Patricia 69 Year old Triathlete. I did my first triathlon at 67 years old. Triathlon helped me believe in myself and what was possible at this age. Running is my weakest of the 3 sports and I always get pain in my piriformis. So, I decided to focus on swimming for a while.
Where were you with your swimming before Full Circle Coaching?
I was working with another coach who is a great coach but I wasn’t progressing. We did a lot of speed drills but I never got faster, only frustrated with no improvement on my 100m swim pace stuck at 3:25. I was able to swim longer but not faster. None of my Triathlon times improved.
What was holding you back? What were your goals and why? My goal was to become a faster open-water swimmer…. Which I couldn’t do with my other coach. He recommended one of his past athletes who became a coach. I worked with her to overcome my HUGE fear of drowning, using a wet suit, swimming in dark water, and not being eaten by an alligator. My next goal was to work with a coach who could help me prepare for the alligator Lighthouse and swim in the ocean.
How did you find Erinne? I scoured the Alligator Lighthouse website about 18 months ago to start looking for help. Earlier this year, I read someone’s post mentioning Coach Erinne. I reached out and we started working together! Top 3 things that improved from the Full Circle Coaching swim Essentials program. I was always looking at my hands underwater and not straight down. Breathing: with a better head position my breath work became easier. I also have been able to swim up to 7 strokes without taking a breath and this was huge for me. Now when I swim and I am relaxed I can easily swim, breathing every 5 strokes without stressing. But I focus on breathing every 2 strokes to make sure more oxygen is coming in so I can think about my swim technique. And I alternate each lap so I am good at breathing to both sides.
Hand position: although I know to keep my hands entering the water at 11:00 and 1:00, apparently I was still crossing over. The other coach tried to work on that with me but using the Full Circle Coaching Swim Stick-for catch-up drills was key to really improving that. it wasn’t long until I was more aware of hand placement and proper entry in the water and no longer cross over my midline.
My Catch: I am also improving my catch…. Still a long way to go but Erinne had a well-rounded pool training plan and the swim specific core strengthening, squats, lunges, planks, and pushups are helping my arms become stronger. I was missing this from my previous coaching. My endurance improved, I can swim 3 miles nonstop. My 3:30, 100 meter pace has dropped to about 2:20 with a best time of 2:05/ 100. My technique has improved as well as my strength.
What’s Next?I am not sure about repeating the alligator, but I do want to continue with open-water swimming events and restart my Triathlon training. I always would suffer from a piriformis injury so I would have to walk the run during my triathlons…its hard to podium like that. I have started to train with Erinne to help me get back to running and continue to improve my swimming and do a 70.3 in 2025.Do you want results like these?
Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today!
Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and more.
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His Road to the World Championship: Meet Rockstar Chester Dilday
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Meet Chester
Age: 61
Profession: Endurance Coach
Why did you choose FCC to help you on your triathlon/health and wellness journey? I struggled to break through to the podium level for my AG in major triathlon races. Erinne and the FCC family have been instrumental in helping me reach my goals.
What is your “A” race for this season?
World Multisport Championship Long Distance TriathlonWhat are your BIG goals?
I have achieved my 2024 goal of being the first in my AG for TEAM USA at the Worlds and finishing in the top five. I am now focused on qualifying and competing in Kona and the Boston Marathon.What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved.
I had my best ocean open-water swim at Worlds. I improved by biking FTP to over 300W. In 2024, I broke the sub-one-hour mark for a sprint-distance triathlon. I avoided injuries in 2024 while getting my weight down to 190.Name 2 or 3 things that have made the biggest difference in your journey
I am realizing that I am a swimmer and that relaxing and working on technique in the water is more important than trying to muscle through endless swim workouts. Another significant learning has been devoting as much priority to nutrition and recover.What excites you the most about being involved in triathlon?
I love to compete and push myself to new limits, but helping others achieve their goals and improve their health and lives is even more exciting.What would you say to another person who was on the fence about joining our training program?
It is all about understanding yourself and what you are looking to achieve. Triathlons and endurance sports, in general, are great options for anyone looking for long-term health and happiness. Being part of a group of like-minded people who are all looking to better themselves helps. Having someone to guide you along the improvement journey while avoiding the pitfalls and injuries is priceless.Do you want results like these?
Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today!
Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and more.
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Which Body Parts Contribute to Running Performance?
What’s up Runners and Triathletes?
Do you know the most important places in the body that contribute to running performance?
Trick question, because running is a total body movement but there are certain areas that are essential to being a stronger runner.
Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.
Sitting is the new smoking
Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day, driving in the car or working at your desk slumped forward at your computer at work.
This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.
Running shoe choice is also a factor – high cushion, high heeled running shoes negatively affect running performance despite what the billion dollar shoe industry wants you to believe!
High heels for women and heavy pointed work shoes for men, along with the new trendy 3-5 inch cushion high heeled running shoes can also cause major issues in your running performance.
These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed. Your balance and foot strike are greatly compromised with instability instead of shock absorption as you may think!
The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome, low back pain, and neck pain just to name a few.
Add more running volume and you can be in a world of pain.
It’s time to Master Your Next Run Race with Run Essentials
Exciting news—Run Essentials is officially open for enrollment, and I’d love to invite you to join!
You might be wondering if this program is right for you. Let me ask you a few questions:
Have you signed up for a race but feel confused by all the details of training?
Have you tried running before, only to get injured after just a few days?
Are you aiming to run faster, improve your technique, and feel better when you run?Are you relying on random tips from social media?
Or are you simply overwhelmed by how to train, not sure how much to run, not sure how much to run or how fast?
If you resonate with this, you’re not alone. The logistics of training can be overwhelming, and without the right guidance, you risk not crossing the finish line, staying stuck in frustration, and never reaching your running goals. Worse, you could end up with a chronic injury that sidelines you altogether.Don’t let confusion, frustration, or injury hold you back any longer. This is your chance to join a community that inspires, supports, and pushes you to achieve your goals. Imagine the pride of crossing the finish line, feeling stronger, more confident, and setting an example for yourself and others.
Run Essentials provides the tools, structure, and support to help you run your best.
Enroll today and take the next step toward achieving your running goals!
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.
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Rockstar Triathlete: Christine Coppola
Do you want results like these?
Check out the Beginner Tri Program and make sure to book a call to get $100 off your registration! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today! Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and more. [/vc_column_text][/vc_column][/vc_row] -
How Dialing In Your Nutrition Helps Your Performance – Meet Rockstar Richard Gomez
Rockstar Triathlete Richard Gomez
Coaches Notes: Richard has made some amazing improvements in just 4 months – it has been wonderful to watch! Faster times in swim, bike and run and no more meds for reflux. As a CHEK Holistic Lifestyle Coach, this is ultimately the biggest and most improvement I like to see, because without good health you won’t achieve faster times and improved performances. Way to go Richard, thank you so much for trusting the process and following the plan to the “T.” When you do that, these are the results that are possible being part of the Gold Group! Can’t wait to see what happens when we go VIP soon for your Ironman Journey!
Age: 43
Profession: Construction Manager
Why you chose FCC to help you on your triathlon/health and wellness journey?
I had been doing triathlon’s and training on my own for a year and a half. After completing my first Half Ironman (Augusta) in 2018 I realized that if I really wanted to complete a Full Ironman I needed some help; specifically on the nutrition side. I did not feel well after my race; I was eating whatever I wanted and I really was just plateauing on my training. I had met Erinne through my sister in law a year ago during a Mack Cycle race. After my Half Ironman, and deciding I was going to try for the Full, I decided to give her a call and see what her group was all about. After a couple of meetings and attending a few of her classes I was sold.What is your “A” race for this season?
Lake Placid Ironman 2020Please share your BIG goals:
Getting my nutrition and reflux to a point that it does not affect my racing. Get my weight down to 150 lbs. and maintaining. 6 Hour Half Iron; Full Iron under 14 Hours.Tell me about your successes so far:
Before starting Erinne’s gut healing Nutrition I was taking prescription Omeprazole daily for my reflux and could not take any nutrition while running as it would cause my reflux to flare up. Since starting her program the end of January I have not taken one pill for my heartburn and am able to finally take in nutrition while I run. Plus I am weighing 151 lbs. and have been maintaining. (lost 25 lbs)What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved:
My swim pace and form has been drastically improved. I have PR’d every swim since I started training with Erinne. Biking was my strong suit before training with Erinne; however she did point out my bike fitting was not ideal. After getting this adjusted, my comfort level on the bike has been drastically improved, making my run transitions seamless. Aside from my nutrition, running has been my biggest improvement since joining Full Circle. When I started with Erinne my goal was to be at a sub 10 minute mile in a sprint triathlon. My last race I averaged 8:49 per mile. Almost two minutes better than my goal only after four months of training; and that is even with the fact that I had tendonitis that kept me from running for three weeks. Nutrition, I can’t say enough. Not more reflux or heartburn; I have lost 25 pounds; my diet is better than it has ever been, yet I am never hungry or craving junk food; I have cut back on my booze intake; and most importantly I am able to eat while training.Name 2 or 3 things that have made the biggest difference in your journey:
1. Nutrition and understanding how what I eat affects my training.
2. The tribe/group structure really does help push and motivate me on the days I don’t want to get up
3. Having someone to critique/observe your form really helps identify little form issues that you will never catch when training on your own.
What excites you the most about being involved in triathlon?
The sense of personal accomplishment and enduring the mental strain associated with endurance racingWhat would you say to another person who was on the fence about joining our training program?
First, getting with Erinne to understand your nutrition is life changing. Never really understood how important this was not only for the physical, but for my overall balance of Mind, Body and Soul. Second, as I stated above, the importance of having someone with Erinne and her teams expertise and knowledge to observe you and make subtle adjustments to your form, technique and training is immeasurable.If you’re ready to take your nutrition to the next level, join us for Nutrition Essentials. We are getting ready to start the next cohort so book a FREE, no obligation call to see if Nutrition Essentials is the next right step for you! This could be you!
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.
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How was your Race? Discover the importance of Post-Race Reports
An important aspect of racing triathlons is evaluating what happened after the fact.
I wanted to share an example of a post-race report, which I ask all my athletes to give me after each race.
It is an excellent way to celebrate the wins because there are always some, even when the race does not go as planned.
And it’s a great way to set the next training block goals with specific things to focus on.
Mark Testoni came to me last year ready to start training for his 1st triathlon.
The day before our first session, I got a call from his wife because he was in the hospital after being hit by a car on his bike!
He had some pretty serious shoulder and Achilles injuries and starting training would have to wait.
We worked on getting him healthy enough to attend the February 2024 Ultimate Tri Camp, where he leaned into learning about all the technique work with the video analysis and testing.
Over the past four months, he has worked very smart and hard to make it to the start and finish line of his 1st Triathlon.
Even though it did not go perfectly – he got a cramp in his hamstring on the run, which is his strength, and had to walk most of it – he still achieved the goal: feeling confident at the start, crossing the finish line, and feeling hungry for redemption at the next triathlon.
Congratulations, Mark! It’s official- you are a triathlete!
In true triathlete style, the road to success, just like life, is not linear.
Thanks so much for allowing me to share your report and trusting the process of my Triathlon Transformation training program
You did it!!!!
Here is his post-race report:
Pre-race/prep. Very positive. Build previous cycles felt good. Open water practice with Coach E and my own couple of sessions helped build a measure of confidence. Felt strong. Taper provided refreshed body. Ate clean days approaching race. Solid sleep Friday night b4. Saturday in bad at 8:30p rose at 3a. Solid 5+ hours of sleep according to whoop which is great for me when I heave early wake ups. Breakfast of 2 eggs and a small portion of oatmeal and blueberries. And a banana on the ride to KB. Consumed about 24oz of fluids event morning.
Arrived at venue early, followed warm up recommendations for run. Glute/hamstring was tight but no worse than previous few days. Set up was good. Didn’t forget anything. (Your checklist is great!). 200 yard warm up swim.
Swim. Confidence building to just do it. Conditions were perfect for a first time person. Calm.
Positives—completed it. Experience. Body contact with others. Never felt panicked. Stayed relaxed. Increased my freestyle time vs back swim over previous workouts in open water. Decent transit from ocean to transition area. Also feel like I’m doing better getting on my sides and driving some torque. Hard to imagine me doing this 4 months or so ago at camp—so thanks for bringing me this far.
Where I need to work. Just about everything related to form—catch. Kick consistency, core strength and maintaining body position. Need to keep building endurance. Among the slowest swimmers in the field. 217th out for 237. (At one point, I thought I saw a rock on the ocean floor pass me 😂).
Transition #1. Slow—bottom half of the field. Gear/nutrition sets up worked. Socks took time. Need more practice and work towards barefoot, at least for short events. Jogged out and got on bike fine.
Bike. Very solid.
Positives. Body felt good and strong. No issues coming off of swim. Good position. Ramped the speed up. Average 181 power, nominal power 200 and 21.6 mph. Cadence average 89. HR average 141. 42 seconds faster than May duathlon on same course. 29th out of 237 in field biking. Consumed a caffeine gel pack after the bridge turn. Consumed about 15 oz of fluids on the ride. Set up for the run well
Where I need to work. Looking forward to your cycling assessment. Body position, improve cadence. I can go faster given the engine.
Transition #2. Better, middle of field. Sat on ground. Nutrition and gear set up good. Jogged out of transition area.
Run. A tale of 2 cities … eased into the pace and the glute/hamstring and Achilles felt pretty good. Built to about an 8:45 or so pace. At .8 mile water station with a turn,I made a bit of an awkward moves reaching for a cup of water and felt the hamstring pull/strain. Could not continue the pace. Slowed to a walk for a bit. Worked to stretch it a bit as I walked. Intermittent jog/ walk for the next mile. Was able to build to a slow jog the last mile brought the pace up to between 10-11 minute mile. Labored across the finish. 10+ minutes slower than May duathlon on same course.
Positives. We did everything we could to get the injured glute/hamstring ready. Took the chance — Wasn’t meant to be. Good cadence out the gate. Very pleased with how I eased into it. After the injury, battled it to finish without causing further damage.
Where I need to work. Need to get the leg past these minor injuries and look forward to your assessment of my form etc. I can run well—at least historically—just need to get a good healthy baseline and build.
Overall. Conquered the swim and battled through an injury. Learned a lot. So great to interact with other FCC athletes and see them podium and do so well yesterday. At
The beginning of the journey and ever confident to get better.
Post race day—getting the hamstring massaged today. Full massage later in the week. Compression pants
Thanks for your coaching to get me through this first event!