1. This is the place!!

2. 1. Newcomers? 2. Membership cards / T-shirts – see Bob - $30 13 month membership and T-Shirt - $15 Re-up membership - $15 T-shirt Membership gets you a bunch of discounts from a variety of localsports stores (too many to list). Check the club website for details! 3. Race Updates HyVee 5150 IM 70.3 World Championship Olathe Women’s Sprint 4. Tonight’s Topics: Running Clinic—Running Form 101

3. Upcoming Local Events SAT Sep 21 8:00am BUFFALO BIILL DAYS BIKE RIDE Leavenworth 25/62/100 miles SUN Sep 22 12:30pm BUFFALO BILL DAYS BIKE CRITERIUM Leavenworth 1 mi circuit road race SUN Sep 22 7:00am REV3 TRI Branson, MO Half/OLY/Relay SAT Oct 5 8:00am CAC HALF MARATHON Ft. Leavenworth, KS SAT Oct 5 9:00am HAVEN’S PARK 5K TRAIL RUN Leavenworth, KS SAT Oct 19 7:05am KC MARATHON Kansas City MO Full/Half/ 5K SAT Nov 9 8:00am CERNER 15K, Legends, Kansas City, KS SAT Nov 23 9:00am MCTP TURKEY TROT 5K Ft. Leavenworth, KS THU Nov 28 8:00am TURKEY TROT 5K Parkville, MO SAT Dec 7 10:00am RUDOLF RED NOSE RUN Leavenworth, KS 7.2M SAT Dec 15 8:00 am JINGLE BELL UNDERGROUND 5K Lenexa, KS

4. Running Form 101

5. Why this running style? 1. Minimize the chances of injuries. 2. Optimize muscle use. 3. Use a cadence congruent with cycling. 4.Invented 60+ years ago and perfected by the Kenyan’s in the 1960s.

6. Key Components 1.Posture 2.Stride Length 3.Cadence 4.Arm Swing

7. Posture Most important aspect of running. Open/ Relaxed shoulders. Erect spine. Eyes forward looking 30-40 ft forward. Slight forward lean of about 5%. Center of balance is over feet.

8. Stride Length Shorter than you think. Raise the knees slightly. Land on balls of feet or mid-foot. Too long leads to heel strike. Heal strike does three bad things. – Brakes the forward momentum of the stride causing you to slow down. – Leaves the foot on the ground longer which also causes you to slow down. – Causes extreme shock to all bones and joints in the legs, hips, back, and shoulders.

9. Cadence Goal for optimum performance is 180 steps/minute. George likes 90 steps on either foot for one minute (90 Left or 90 Right). Bob likes 30 steps (on both feet) steps for 10 seconds (180 steps/60 seconds=30steps/min). If under that pace—lift heels and pick up pace. If over that pace—drop knee lift and lengthen stride slightly.

10. Arm Swing Neutral arm bend—90% or less. Relaxed hands. Swing matches legs and acts as a counterbalance. No crossing or excessive rotating. Shoulders open and relaxed.

11. Review Key Points 1. Run upright with slight lean. 2. Higher turnover rate (180spm). 3. Foot strike underneath hips. 4. Shorter stride to avoid heel strikes. 5. Relaxed arm swing.

12. Practice Techniques 1. Running in place. (Warm up. Feet land under hips) 2. Barefoot on grass. (Avoid heel strikes.) 3. Timer or metronome for cadence. 4. Run tall with a slight forward lean. (“Controlled fall.”) 5. Have someone watch or video you run.

13. Final Thoughts Running is only unsupported event. Running uses eccentric (lengthen) vs. concentric (shorten) muscles. Good form=Good performance. Good form helps you off the bike or in open running events. Good form runner’s make running look relaxed, smooth, fluid, and effortless.

14. Running Form 101

15. And that’s why they’re so darn fast! Kenyan Men own 14 of the 28 recognize Track and Road Racing World Records.

16. TopicNameemail Swim Lessons / Swim Practice Open Water Swimming Joanie Hurst George Hodge joaniefit@hotmail.com info@leavenworthtriclub.com Bikes Brendan Sheehan (Owner - Santa Fe Trails Bike Shop. 419 Delaware St) SheeBhans@aol.com (913) 682-2444 http://santafebikes.com Individual lTRI and Running Coaching Bob Garvencoachbobgarven@yahoo.comgarven@yahoo.com Massage Therapy (Deep Tissue) Deenise ThorsenYouKneadMe1@aol.com “Girl stuff” questions Van (“Vahn”) Bert Jolene Hodge Bert_snv@yahoo.com hodgetribe@gmail.com CGSC Triathlon (3 May 2014)George Hodge info@leavenworthtriclub.com IRONMAN KANSAS 70.3 (8 June 2014) George Hodge info@leavenworthtriclub.com Who do I ask about…?

17. Next September Meetings THU 19 SEP All Day 8AM-7PM – Digital Stride Analysis Evaluation. 6106 NW Barry Road, KCMO (across from Zona Rosa). Get on the DSA treadmill for a “run stride analysis.” 10+ %Discount night for Club Members! Bring your current running shoes with socks. George and I will be there from 5-7 PM FRI 20 SEP 4:30-6:30—Running Practice Gruber Gym Track—Ft. Leavenworth Bring running shoes with socks

18. Running Well Store 6106 NW Barry Rd (Next to Hobby Lobby) www.therunningwellstoreom 816.741.8800 THU 19 Sep 8AM-7PM Zona Rosa

19. Membership/T-Shirts—See Bob Individual Coaching—See Bob Decals / Hydration Products—See George Door Prizes THU 19 SEP 8AM-7PM at the Running Well Store—Bob and George will be there in the evening from 5-7 PM—Bring running shoes and socks FRI 20 SEP 4:30-6:30 PM at Running Track at Gruber Gym Ft. Leavenworth— Bring running shoes and socks October meeting on the Thursday the 24 th —Topic: Bike Fit at Baan Thai What are your questions? See you Thursday at The Running Well Store and Friday at Gruber Gym!

20. http://www.5min.com/RevolutionRunning