The 4-Hour Body Part 40

"You are...very, very average," Tertius would repeat several times over the next 30 minutes of discussion. "I hope you're not upset. I'm a scientist and like to state the facts simply."

By that point, I wasn't upset.

In fact, I was elated on some perverse level. I was worse worse than average. This meant that any future achievements could be almost completely attributed to training effect. It took a huge variable (genetics) largely out of the picture. than average. This meant that any future achievements could be almost completely attributed to training effect. It took a huge variable (genetics) largely out of the picture.

If I could do it, others stood a good chance-actually, a better chance-of doing the same.

That leads us back to our story.

[image]

I allocated four weeks to pre-training preparation, in addition to using ART19 for the quads, hamstrings, and hip flexors. for the quads, hamstrings, and hip flexors.

The following five movements and running prep were what I focused on. Stretches are held for at least 90 seconds and performed on both sides.

1. HIP FLEXOR (ILIOPSOAS) AND QUAD FLEXIBILITY.

[image]

Here, Kelly demonstrates the "super quad" stretch on a couch. Frame 1 is variation A, which is easier, and frame 2 is variation B. I prefer to use B on the floor in front of the couch, with my rear foot resting (ankle bent) on top of the sitting cushions.

It's critical to keep your spine neutral. Slightly contracting your abs, as seen in frame 2, helps. Kelly ill.u.s.trates bad form in frame 3: bad form in frame 3: back arched and abs protruding forward. back arched and abs protruding forward.

2. PELVIC SYMMETRY AND GLUTE FLEXIBILITY.

[image]

This is similar to "pigeon pose" in yoga, but using a table makes it easier to perform and harder to cheat. Place the leg as seen in frame 1 on a table top, knee bent 90 degrees. Lean directly forward (12 o'clock) for 90 seconds, then to both 10:00 A.M A.M. (frame 2) and 2:00 P.M P.M. for 90 seconds each. Notice that one hand is placed on the foot itself for support.

If your knee bothers you, you can rotate and slide the ankle off the table (frame 3), which is what I do. In this case, you place one hand on the ankle for support. If you work at a computer for long periods of time, this ankle-off version can even be used in coffee shops without making much of a fuss. Use a pillow or books to elevate the knee if it's still strained.

Once you've finished the table "pigeon pose" on both sides, place your foot on top of the table (less coffee shop-friendly) and lean directly forward for 90 seconds (frame 4). Then place your hand on the inside of the knee (frame 5) and extend your arm as you lean away from your leg (frame 6) for 90 seconds. The foot on the table will naturally roll to its outer edge. Repeat on the opposite side.

[image]

3. REPOSITIONING THE PELVIS.

This is designed to put the head of the femur (thigh bone) in the back of the hip capsule. Extended periods of time in the seated position can move this ball into the front of the socket, causing all sorts of mechanical mayhem and pain.

[image]

Get on all fours, knees under the hips, and remove all weight from one knee for 90 seconds to two minutes. Next, shift your weight about 4 to the outside of your support knee (frame 2) and rotate the foot in slightly as shown. In frame 2, no weight is on the left leg. Hold again for 90 seconds to two minutes.

Repeat on the opposite side.

4. PRE-WORKOUT (WEIGHTS AND OTHERWISE) GLUTE ACTIVATION.

Start with ten repet.i.tions of the double-leg glute activation seen in "Perfect Posterior." Be sure your feet are approximately 12 forward of your glutes, and make a note of how high you're able to lift your hips.

Then perform 15 repet.i.tions of the single-leg variation (shown below) on each side, pausing for one second at the top of each rep. It's important to hold your non-support thigh as close to your chest as possible with laced fingers, while pushing hard into your hands with your shin. This non-lifting leg should be under a hard isometric (non-moving) contraction for the entire set. Be sure to keep the toes of the support foot up in the air, and drive from the heels.

[image]

Once finished, test the double-leg lift again. There should be a clear gain in hip height. If not, repeat the single-leg variety but contract harder at the top of the movement.

5. STRENGTHENING THE FEET AND ANKLES.

Jog barefoot on gra.s.s for 30 minutes, three times per week.

This is the advice of Gerard Hartmann PhD, an Irish PT trusted by many of the world's top distance runners, including Haile Gebrsela.s.sie, who's broken 27 world records.20 Legendary Stanford running coach Vin Lananna, who has produced five NCAA team championships in track and cross country, also has his runners perform a portion of their workouts barefoot on the track's infield. Legendary Stanford running coach Vin Lananna, who has produced five NCAA team championships in track and cross country, also has his runners perform a portion of their workouts barefoot on the track's infield.

But how do you run properly in the first place?

That's where the Russian doctor comes in.

Becoming Biomechanically Efficient Technique (Form and Tempo) Motion is created by the destruction of balance.-Leonardo da Vinci There is is a right way to run. a right way to run.

That, at least, is the contention of not only Brian MacKenzie, but also seven-time Western States champion and three-time "Ultramarathoner of the Year" Scott Jurek.

For Brian, the right way is one way: Pose Pose.

Nicolas S. Romanov PhD, creator of the Pose Method, was born in 1951 in the unforgiving climes of Siberia. It makes sense on some level that he would become Internet-famous in 2005 for running on ice.21 How the h.e.l.l can you run on ice? How the h.e.l.l can you run on ice?

According to Romanov, by applying the same principles you should use on dry ground:

1. Use gravity (via forward lean) for forward motion instead of push-off and muscular effort. instead of push-off and muscular effort.

2. Land on the b.a.l.l.s of the feet and aim to have the feet land under your center of gravity instead of in front of you. and aim to have the feet land under your center of gravity instead of in front of you.

3. Never fully straighten your legs. Keep a slight bend in your legs at all times to prevent push-off. Keep a slight bend in your legs at all times to prevent push-off.

4. Pull each foot off the ground and towards your b.u.t.tocks (rather than pushing off) using the hamstrings as soon as it pa.s.ses under your center of gravity. (rather than pushing off) using the hamstrings as soon as it pa.s.ses under your center of gravity.

5. Maintain at least a 180 step per minute rate, which means at least 90 steps per minute with each leg. This will use muscle elasticity to your advantage. Michael Johnson, who held the 200-meter world record for an astonishing 12 years, and also won four Olympic gold medals at different distances, was known for eschewing a high knee lift in favor of short steps. His per-minute step rate? Around 300. which means at least 90 steps per minute with each leg. This will use muscle elasticity to your advantage. Michael Johnson, who held the 200-meter world record for an astonishing 12 years, and also won four Olympic gold medals at different distances, was known for eschewing a high knee lift in favor of short steps. His per-minute step rate? Around 300.

Brian suggests training tempo using a Seiko DM50L Metronome, and I found it easiest to use 90 beats per minute for one leg and count when that heel was highest (near the b.u.t.tocks) as opposed to tapping the ground.

RUNNING BY THE NUMBERS:.

USING VIDEO TO CAPTURE THREE SNAPSHOTS.

Brian explains running as a four-step process: lean, fall, catch, and pull.

Forget pushing off: "The support phase support phase, the foot hitting the ground, should be thought of as catching you from falling, not a push." He videotapes all trainees at 30 frames per second with a Casio High-Speed Exilim EX-FC100 camera. He believes, as do I, that you can learn more in one hour of video a.n.a.lysis than you can in a year of self-correction without video.

Looking at my third 400-meter repeat to get an accurate picture of semi-fatigued form, Brian reviewed the following numbers:

1. Frames from ground contact to under General Center of Ma.s.s (GCM) 2. Frames on the ground 3. Frames in the air

The "Figure 4" or "Fig. 4" indicates the Pose position, in which the bent leg crosses the support leg and looks like a number 4.

Bear with me. This gets geeky (but cool).

TRIAL 1-UNCORRECTED Frames from ground contact to under General Center of Ma.s.s (GCM): 3.5 3.5 (goal: of one frame). (goal: of one frame).Frames on the ground: 6 6 (goal: less than 3). (goal: less than 3).Frames in the air: 3 3 (goal: 5). (goal: 5).

[image]

TRIAL 2-24 HOURS LATER Frames from ground contact to under General Center of Ma.s.s (GCM): 2 2 (goal: of one frame). (goal: of one frame).Frames on the ground: 4 4 (goal: less than 3). (goal: less than 3).Frames in the air: 4 4 (goal: 5). (goal: 5).

[image]

TRIAL 3-2 HOURS AFTER TRIAL 2 Frames from ground contact to under General Center of Ma.s.s (GCM): 1.5 1.5 (goal: of one frame). (goal: of one frame).Frames on the ground: 3 3 (goal: less than 3). (goal: less than 3).Frames in the air: 4 4 (goal: 5). (goal: 5).

[image]

In less than 36 hours, based on the metrics used, I improved my running economy22 100% in the first two phases (3p1.5, 6p3) and improved desirable air time 33%. 100% in the first two phases (3p1.5, 6p3) and improved desirable air time 33%.

Over the full two days of the certification, we covered more than six hours of whiteboard mechanics and hundreds of details. In practice, four things helped me most: 1. Focus on at least 90 steps per minute with each leg. Particularly if fatigued, focus on this stride rate, which automatically produces the other characteristics of good running mechanics (landing on the b.a.l.l.s of the feet, fast pull, etc.). Scott Jurek reinforced this: "If you focus on higher stride rate, much of the rest corrects itself." Particularly if fatigued, focus on this stride rate, which automatically produces the other characteristics of good running mechanics (landing on the b.a.l.l.s of the feet, fast pull, etc.). Scott Jurek reinforced this: "If you focus on higher stride rate, much of the rest corrects itself."

This, to me, is the crucial insight. Ken Mierke, a world-champion triathlete and exercise physiologist, studied Kenyan runners frame-by-frame and now trains his athletes to mimic this "running on hot coals" approach of smaller steps and higher cadence. The result? Some of them-like Alan Melvin, who was a world-cla.s.s triathlete to begin with-do the seemingly impossible, as described in the book Born to Run Born to Run. After five months of training at 180+ beats per minute, Melvin ran four one-mile repeats, and every lap time was better than his previous best in the 400 meters.

2. Lean, but fall like a tree instead of bending at the hips. There should be no sitting back. Think of falling forward from the pelvis rather than from the head. There should be no sitting back. Think of falling forward from the pelvis rather than from the head.3. For the pull off the ground (see the first three frames of Trial 3), imagine pulling the heel up to your b.u.t.tocks at a 45-degree forward angle instead of straight up off the ground. This visualization is what allowed me to go from Trial 2 to Trial 3 in two hours. If I thought of pulling the leg straight up off the ground, I subconsciously leaned less, which was self-defeating. Lean at an angle, and envision pulling the heel up at an angle. This visualization is what allowed me to go from Trial 2 to Trial 3 in two hours. If I thought of pulling the leg straight up off the ground, I subconsciously leaned less, which was self-defeating. Lean at an angle, and envision pulling the heel up at an angle.4. Use minimal arm movement and consider keeping your wrists near your nipples the entire time. During the initial 100-meter repeats, I purposefully ran directly behind the best ultra-distance runner in our group, matching his tempo and form. He ran with the shortest, most contained arm movements of all. I noticed it was infinitely easier to maintain a high stride rate when mimicking this. Reflecting afterward, it made perfect sense: we are contra-lateral in motion. If one leg moves forward, the opposite arm must move backward, which means you have to maintain the same "stride" rate with both the arms and legs. If your arm movements are too large, your lower-body stride rate has to drop to match them. Solution: bend the arms at least 90 degrees and use small movements. During the initial 100-meter repeats, I purposefully ran directly behind the best ultra-distance runner in our group, matching his tempo and form. He ran with the shortest, most contained arm movements of all. I noticed it was infinitely easier to maintain a high stride rate when mimicking this. Reflecting afterward, it made perfect sense: we are contra-lateral in motion. If one leg moves forward, the opposite arm must move backward, which means you have to maintain the same "stride" rate with both the arms and legs. If your arm movements are too large, your lower-body stride rate has to drop to match them. Solution: bend the arms at least 90 degrees and use small movements.

[image]

[image]

The Pose method isn't all rainbows and kittens. It's very useful, but it doesn't, despite confusing claims, rewrite physics. It's hard to make forces disappear.

The Pose marketing machine points to one particular study as evidence of the method's ability to reduce landing forces on the knee: "Reduced eccentric loading of the knee with the pose running method," published in 2004.

This isn't the problem. The problem is that they fail to point out another finding in the study: two weeks with the Pose method also increased the eccentric work of the ankles. This, in theory, increases risk of Achilles tendon injuries and calf muscle problems. Ross Tucker PhD, a friend and Pose Level I certified instructor who was involved with this study, helped supervise an attempted follow-up study. Runners were split into supervised and unsupervised groups, and the objective was to observe retention of the Pose technique. The study couldn't be finished because almost every runner in the un.o.bserved group (all of whom had been trained in the Pose method) and about half of the supervised runners (who'd been trained by Romanov himself) developed Achilles tendon and calf muscle problems.

In an e-mail to me, Ross concluded: "In some, the technique might stick and work. But in many others, the technique will stick and destroy their calves, ankles, and tendons." The moral of the story? Take it slow. Make changing your running a gradual process and stop if it hurts.

Pose has devotees with religious fanaticism for a reason: it can work spectacularly well. But that doesn't mean it's a cure-all. For some, the drills will help more than strict adherence to the gospel while running. For others, like me, the focus on increased stride rate will make the exposure to Pose extremely valuable, even if the other "rules" aren't followed to the letter.

Find your own path. One-size-fits-all, taken to extremes, results in pain.

[image]

[image]

End of Chapter Notes 13. Named after Dr. Izumi Tabata, who demonstrated that these short sprints produced dramatic improvements in both short-duration Named after Dr. Izumi Tabata, who demonstrated that these short sprints produced dramatic improvements in both short-duration an anaerobic (without oxygen) performance and, surprisingly, longer-duration aerobic performance.

14. The Western States 100 doesn't even qualify in the top ten. The Western States 100 doesn't even qualify in the top ten.

15. Compare this to his maximum leading up to his very first Ironman, when the training made him weaker instead of stronger: 75 lbs. 4 reps. Compare this to his maximum leading up to his very first Ironman, when the training made him weaker instead of stronger: 75 lbs. 4 reps.

16. More precisely, the VMO is used to refer to a horizontally oriented group of fibers in the vastus medialis that should stabilize the patella (knee cap) and keep it tracking properly. Some physiologists believe that the importance of these horizontal fibers is overstated. More precisely, the VMO is used to refer to a horizontally oriented group of fibers in the vastus medialis that should stabilize the patella (knee cap) and keep it tracking properly. Some physiologists believe that the importance of these horizontal fibers is overstated.

17. Vastus lateralis. See the video of this at Vastus lateralis. See the video of this at www.fourhourbody.com/biopsy.

18. See "From Geek to Freak." See "From Geek to Freak."

19. See "Reversing Permanent Injuries." See "Reversing Permanent Injuries."

20. Born to Run Born to Run.

21. www.fourhourbody.com/ice-run 22. Not Not defined here as L O defined here as L O2/min.

ULTRAENDURANCE II.

Going from 5K to 50K in 12 Weeks-Phase II We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves.... The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, "You must not run faster than this, or jump higher than that." The human spirit is indomitable.-Sir Roger Bannister, first runner to break the 4-minute mile

To get to 50K in 12 weeks, you first need to understand some normal limitations of the human body. Only then can you overcome them.

The liver and muscles can only store 1,8002,200 calories of carbohydrates in the form of glycogen. In simple terms, if your running becomes an anaerobic anaerobic process (literally, without oxygen) you have to pull from these limited stores. Remember what happened to Brian's 43-year old female runner at the outset of training? She "had no gears" because she became anaerobic as soon as she attempted to increase her per-mile speed. process (literally, without oxygen) you have to pull from these limited stores. Remember what happened to Brian's 43-year old female runner at the outset of training? She "had no gears" because she became anaerobic as soon as she attempted to increase her per-mile speed.

Even if you refuel 200600 calories per hour, all the stomach can handle, it's likely you will run out of glycogen before the finish line of an ultramarathon. This is called "bonking" and usually means game over.

Force feeding during the race is one option, but it pays to flip another switch.