CFCE Running Mechanics Seminar Recap

This past Saturday 18 brave souls attended Crossfit Chicago Endurance’s first Running Mechanics Seminar not knowing exactly what was in store for them. This was a great opportunity for Coaches Erin Cunningham, Billy Shand and me to work with athletes of varying degrees of running experience who all had a common goal of becoming more efficient runners.

We started the day with a brief warm-up and then captured everyone’s running gait on video. Later in the day we analyzed the video and showed each athlete areas of their stride that looked good and where they could improve. Video is a great tool because it shows a runner what is actually going on and not necessarily what they perceive to be happening.

We then spent some time discussing the elements of efficient running (I’m sure Pose, Fall, Pull showed up in many of their dreams Saturday night) and selecting proper running shoes. Once the discussion was over it was on to lots of drills to start to bring these ideas into practice. As coaches it’s cool to see many years of bad habits, like heel striking, start to get corrected as athletes begin to understand there is a more efficient way to run. Then we put all of the day’s work into a practical application by putting a new spin on a favorite CFCE workout. Everyone performed well and again it was great to watch folks start to run in a way that has a great chance of keeping them injury free and eventually running faster. Last we went over a six week homework/training plan that we encourage all attendees to follow so that what they learned will be further developed.

Overall the seminar was a great success and we look forward to having more in the future. If you are interested in attending a future seminar please be sure to let us know. The greater the demand, the sooner we’ll make it happen!

3+ Hours After Strength & Conditioning WOD

Swim, Bike, Run, or C2

For those that participated in the seminar:
Run 5k - Baseline TT

Regular class can join in on the 5k since we only had Greg get his TT in last week! Enjoy!

For those that already got their 5k in last week:

2 x 1 mile rest 3 min between intervals,
rest 3 minutes
2 x 800 rest 2 min between intervals,
Rest 2 minutes
2 x 400m rest 90 sec between intervals

Saw this one on the mainsite - and it's only half of the actual workout!