Latest / The Gill Athletics Track and Field Connections Podcast / #184: Gill1918 Presents Lance Brauman "Part 2 Simple Cues for the Mechanics of Sprinting"

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#184: Gill1918 Presents Lance Brauman "Part 2 Simple Cues for the Mechanics of Sprinting" · The Gill Athletics Track and Field Connections Podcast

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Now let's get into today's topic.
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All right, this is the 1080 machine I was talking about.
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Most of you aren't going to be able to afford a 1080 because I
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couldn't afford it. I had to get this given to me by
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a company, but we ended up having two now because the
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Brazilian got it trains Allison de Santos, the four hurdler
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trains on my track too, so we're using his too, but more or less
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this is a real, real fancy sled poles.
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All right. What we're trying to do is get
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the same position with Pat with weight behind just so that you
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have to hold that position and you actually feel like you're
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trying to generate more off the ground, but they're still trying
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to get off the ground. So this is probably with about
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a, I'd say 10 KG pull on them. So what's 10 KG?
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About 22 lbs. And then as they hit 8 mph or 8
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meters per second, it would drop from 5:50.
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So it generally happens at about 20 meters and then it drops from
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six to four when they hit 40 meters.
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So it's a gradual decline away when we're talking about sleds.
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And that's the other thing. Sleds are made to help with
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horizontal force, right? Because you're pulling
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something. So I don't take sleds unless
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it's something like that that decreases the load.
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I don't take sleds past 30 meters.
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Don't believe in it because you're, once you pass 30 meters,
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we already talked about you're trying to create vertical force.
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And you can't really create vertical force if you got to
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something behind you pulling you back, because then you can start
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running like this because you're in a bad position or it's too
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heavy and you can never stand it up.
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Now, if there's a drill you're trying to work on that you want
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to overemphasize and take them a little bit farther down the
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track, that's fine. But that's not sprinting.
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That's a drill that's working on something, OK.
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And drills are made to help learn something else.
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It's not necessarily how you want to do things.
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And I don't know if that makes sense, but you, you know where
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I'm going. But yeah, so if it's a regular
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sled, I don't take it past 30. Generally we do a lot at 20,
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especially early. And then I increase it 10 meters
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as the year goes on. Yes.
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And a week or a month early in the season, we do it twice.
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And we do it on a our speed power day, which is Monday or
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Thursday. And then I generally follow it
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up with block starts of some sort just because they're
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getting that crossover effect of having to do it with weight
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behind them to what's it going to feel like when it's not down.
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And plus with weight on them, you're CNS gets a little bit of
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a hit because it doesn't get the same firing pattern.
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So you got to take what you just did and let that firing pattern
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kick back in. So I always follow it up with
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some sort of fast printing or, or block starts on the back.
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So a typical Sprint power day for me is going to be some sort
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of alternate leg bounds, generally about 30 to 40 meters,
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just because it emphasizes that shutting of the knee that you
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want when you Sprint. So it's, you know, I call them
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speed bounds, but it's a right, left, right, left bound down
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there down the track. And you still want to hold
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positions. You want the knee, the toe
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behind the knee. You want this leg to kind of
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just punch through and not push off the ground.
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So everything you're trying to do is lining up how you want to
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Sprint. And then we'll do some kind of
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either hurdle hops or some sort of depth jumps depending upon
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what we're trying to get done. You know, even those foot
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hurdles, Pogo hops, great exercise because the loyal, I
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mean, if we're talking stability and you have to have stability
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when you Sprint, it's all going to start from how you contact
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the ground. So it's going to start from your
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foot, then your ankle, then your knee, then your hip and up the
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chain and how you apply the force goes from the hip to the
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knee to the ankle to the foot. So you have to stabilize that
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lower body that way and those Pogo hops depth jumps from low
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boxes, lower box or low box to high box hurdle hops.
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That's all emphasizing lower legs ability in that.
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And as you know, most of your better athletes jump really
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high. It's just how it works.
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OK, so you still want to incorporate that and you want to
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give them the you know, proprioceptive ability to
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understand what her body's at at all times too.
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So all these are just making a better athletes.
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I grew up in Florida and played high school football and ran
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track and I mean our football PE, our football PE two days a
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week. They had you know 40 inch boxes.
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They where they went 23230 sixes and 240 twos And before you
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lifted weights you had to go out there and go through it 6 times
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and then we went upstairs and lifted weights and then you came
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back down and did sprints. So it's making you a better
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athlete. OK, I'm lost a little bit now.
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I'm trying to get back to where my train of thought was at.
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I'm sorry. Oh, we yeah, speed day.
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And then we'll do something. Generally do some sled pulls.
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If it's a 1080 day, we just threw the 1080, and then we come
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back with two times 60s or 80s on the back end just to work.
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Mechanics of sprinting. Generally depends on the time of
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year. I don't always time them because
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sometimes I just need to look and see if the rhythm's right.
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I want to hear what they sound like when they hit the ground.
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Now, I can't teach you what that's supposed to sound like.
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I just know it because I've been around it a while and I know
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what I like to hear. But there's always going to be a
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rhythmic pattern to it. But, you know, people think I'm
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strange probably. But when I'm at the track and
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even when I'm at a major championship, I, you know, I'll
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say hello to everybody, but I don't really speak to anybody
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because I'm taking every sound, every movement, every,
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everything in all the time. Because I want to know if
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something doesn't look right. Because if I hear something's
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off in a pattern of how to foot sit in the ground, I know that
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maybe he needs to go see the physio and get work done a
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little bit more because he's off or she's off or something's not
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right. Yeah, yeah, we're going to get
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done. Let's get to some examples of
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that. I wish you could hear with a
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guy. I got a girl in a second that
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you can actually hear what I'm talking about.
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I just don't know if you're going to be able to hear that
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far back in the room. Oh, yeah, And this is what that
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looks like. Oops.
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Hang on. And you can see they're getting
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pulled back, but he's still trying to hold the same
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positions. You can just see that there's as
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he goes down the track, then it releases a little bit more.
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It's a pretty cool machine, but I ain't going to buy it.
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It's like 15 grand says stupid, but they are awesome.
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And if you have a great athletic budget, I'd, you know, sure.
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But when I talked about that step calculator, we actually do
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it based off height. That's what it is.
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If you ever want to write it down, I would suggest that you
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use it as a reference and not as a rule.
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You understand what I mean by that gives it gives you an idea
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of how this rhythmic pattern should set and then you can
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adjust it where your people need to be.
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Everybody get that and this is what it looks like.
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You put in there height in inches and it tells you what
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they should be at all those steps.
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Now I understand that this is based off of world class
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athletes, the numbers that they have.
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So it's a reference. It's not a rule.
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That's the best thing I can tell you, but it is pretty neat.
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We good all right, Max velocity of vertical force application,
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all right. In the book you can see these,
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but this is how it's supposed to look.
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So when you're standing straight up and down, the foot's going to
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be slightly ahead of the center of mass because you can't pull
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it totally underneath. Knees are together.
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That foot right there probably needs to be down just a little
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bit. It's a little pointed for me.
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Probably. Ralph was still around.
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He laughed because he told me that shit.
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I just screwed his whole book up.
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But but you're talking, you see this?
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That's full extension off the ground.
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See where the knee is? It's not dead straight.
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This knees going to the front side.
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This is take off. That's full extension.
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See how the knees never totally straight behind the body, how
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this knees always going up and how this toe is behind the knee
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behind the knee. Does everybody see all that?
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Somebody's blowing my I don't know.
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Let's do this. All right, So when we're doing
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all this and you saw this yesterday, after you're in here,
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we can get step marks, the distance between each one, what
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the meters are. So it's where it was measured.
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You get the velocity, you get the length, you get the rate,
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ground time, so that those are all numbers that I use.
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And then I'll show you why all that's important in just one
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second, because then I can come back and compare it to what he
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looked like at the Olympic Trials, which was a little bit
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longer, velocity was a little bit more, but he was a little
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bit, his rate was a little bit lower because his ground time
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was higher and his air time was higher.
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So it's telling me he got a little jumpy at that measurement
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and he probably had a little bit of wind behind him because that
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would also increase your flight time slightly.
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All righty. So this is the part that I
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actually like doing. So if we're looking at this
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little girl, she's running down the track, what do I I like and
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what I not don't like? All right, coming off the
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ground. Can everybody see where I'm at?
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She's coming off the ground. It's actually not a bad take off
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angle. She's probably letting that heel
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float up too much for me and watch what happens when it the
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knee's not going to go forward, the foot's going to go up.
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See that it went from here to here, which means that that knee
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did what it went from up to low right.
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Everybody see that oops shoot. I just saw him and his eye.
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I might end up getting mad here now her contact points pretty
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good. She's slightly ahead that need
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contact. Let's see the next stride,
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sticking it out, landing it, sticking it out and landing it.
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So in my opinion, when I look at that, she's got to work her
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knee, hang on the front side, She's getting a little toy off
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the ground, which is causing her heel to lift, and she's got to
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close that back with that knee coming forward harder.
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Did you get all that? Is that what you saw too?
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And now, don't get me wrong, this girl, she's run 2248
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indoors. So it's not like she's bad.
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It's just she's got to get better.
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Yeah. Let's see who this is.
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This might be fun. We'll see.
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I got to play it first, OK, This is a guy, obviously, so he's
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coming off the ground. Oh, the other thing that I do
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look for here too, and I forgot to mention that, is when they're
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running fast and they're in this position, you don't want to see
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the foot totally flat on the ground.
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You want to see a little bit of air up underneath because that's
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the only way you're going to keep tension, to keep that
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stretch reflex to get the bounce off the ground.
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You have to have it in a position to be able to create
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tension. And once that foot hits flat, it
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loses tension. So not a bad looking position
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there. He's a little closed off and
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he's probably a little too front for the toe, but let's see what
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happens. So he comes off the ground. 10
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Where'd the heel go? Heel went up before the knee
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shut slightly. Yeah.
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So he gets long in front. Now see how the leg goes
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directly straight when the heel goes above opposite knee, which
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means he comes through. Now, he does a good job of
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getting the back, but I can't tell.
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Is he on the ground there? What do you think?
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Think he's on the ground. All right, so he's on the
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ground. So if he's on the ground here,
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where's his chest? He's laying it out in front of
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his body. He's done a good job of getting
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to heal Where knee? I mean the knee where it needs
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to be, but his whole bottom right here needs to be about
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right there. So to fix that, you got to make
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him more frequent or you have to get him to hold the knee longer
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so that he can pull it back up underneath, which we'll get to
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that just one second now. This guy's pretty good.
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Same guy. Excuse me?
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He's pretty good, though. I mean, he's the Irish record
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holder. He's run 1008, so he's not bad.
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All right, now this is what Noah looks like.
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No, it's not letting me get all the way in there.
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Sorry. Come on, thing.
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Sorry, one second. I've got this all locked up now.
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All right, all
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right. Sorry.
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Technical difficulties, pretty good position there.
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Let's take it another couple steps so that we can really get
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a side view. All right, here's take off toe
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to knee bend here slightly toe it off the ground.
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See how he's leaning with his chest at his hips and he's
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getting tall? All right, Now when I roll it
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forward, let's see how much he loses this out front before it
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hits the ground. Yeah, not too bad, huh?
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See how he's pulling the air back?
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Watch what the back leg does, though, compared to everybody
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else you've seen so far. He gets extended.
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And what's the first thing he does?
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He brings that knee straight back to the front side now when
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he hits the ground. For what we're doing that day,
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that's pretty impressive. I'd say.
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You might need to get a little bit more stride length on that.
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But do you see the difference where he's at, where the knees
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are at? That's the difference between
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when a ten O 8 and a 979 looks like.
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So you can tell the difference now we're trying to get the guy
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that's run ten O 8 to get better and better and better and
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better, but we're still trying to get him better too.
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So it's it's still, you know, some people just good.
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All right. Now here's that drill I was
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talking about. These are a wicked drill and I
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set it up. This one set up that they have a
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30m acceleration, 20 meters of hurdles.
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This day we're set at 2.35 meters apart for him.
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He's at 2.5 O, as you saw in a thing a minute ago.
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So what am I trying to do with him?
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If I've made him closer, I'm trying to increase his frequency
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and getting his central nervous system to fire faster because I
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don't want him floating out there.
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I want him driving back into the track.
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All right? And it's earlier in the year.
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So we go frequency on these and then gradually spread them out
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or you know, we've done them at 2:45 this year with some guys.
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It just depends on what we're trying to get accomplished.
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I'd say if you're looking at a 11 flat sprinter, you're
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probably going to be more in the neighborhood male, probably 2:20
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to 2:25 on separation and that's meters 2 point.
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Does that make sense? All right, so if this is right,
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you know, I hope it is. Oh, there's no telling what's
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being said there. I'll keep that quiet.
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So he's coming in full speed. Because if you're not coming in
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full speed, not another queue, you cannot do speed work without
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running fast. Doesn't happen.
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So if you don't want to run fast, we're not doing speed
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work, you're running. There's a difference.
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So for this to work, you got to run full speed and you got to
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drive that foot back into the ground by what we talked about
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the other day of pulling air. Let's see if he does it.
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I'm guessing so. But so he's getting in those
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hurdles now. Look, he has to keep that foot
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in position. Look at that.
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He's pulling it straight down. Whack.
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See that knee hanging we were talking about a second ago and
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where that toe is in reference? Does it ever really get in front
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of the not much came off the ground, stayed on top bump that
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I will tell you. The only thing I can find wrong
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with this is that knee right there is slightly bent too much,
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which makes you slightly get absorbed into the ground.
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If that D was a little bit more straight up and down, you don't
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run better than that. I don't care who you are, it
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doesn't look better than that. I'm sorry.
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Yes, that would be a speeding paradise.
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So just if you think about it, it's 30 meters of excel, it's 20
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meters of these hurdles, and it's 10 more meters on the back
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end. Same day as doing the 60s.
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Well, I'll do flying 30s, which is the 30m Excel and 30 meters
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of fly. Almost do straight 60s for time.
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So it's all more or less the same workout, same load.
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It's just changing how we do it because we're trying to get a
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different effect. Yes, I'm glad I came back and
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watched this because I haven't looked that close.
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That's pretty damn good. If I changed anything, just
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looking at it, I think see that red wristbands on his right arm.
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I think he's a little wild with that arm too.
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See it go slightly across and then reach back around.
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That needs to be adjusted, but that's about it.
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All right, this is the one. This girl's pretty good.
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I just got her last year. She's going to be she's going to
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be something, but she was having issues on heel recovery and I'm
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going to skip ahead one just so you can see what I'm talking
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about. This was her two weeks ago in
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Boston. These are slightly apart.
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See how high that heel is? So for me, I need to get her a
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little bit more frequency. She doesn't have time to get in
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that position. This was 10 days later after
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doing the drill four times. Can you see the difference
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between where that's at and where that's at now?
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She's still a little too close here, but it's better than that.
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So we're just trying to get it together here.
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But you can see that I don't have a picture here, but it's
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try to turn this up so you can maybe hear it.
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We'll see. Did y'all hear any of that back
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there? Could you hear that?
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Tut, tut, tut, tut. All right, let's do it again one
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more time. Let's see how it's banking up
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the front side. Now let's slow it down and look
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at it better. On this one's 2.0 meters and I
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generally in training I'll go up to 215, but because she has a
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history of wanting to throw that lower Shank out, I cut the
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distance so that she has to pull it straight down.
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So I'm manipulating the drill to fix the problem that I see,
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which is what drills are for. But yeah, she's probably a
23:33
little frequent here, but I'm OK with that because that's what I
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was trying to do. But look at the difference on
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where heels coming through and look at a different when she
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hits the ground. See that stiffness right there?
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That's hard to teach. Some people are just gifted to
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be really fast, and she happens to be one of them.
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She opened up I guess two weeks ago at 7-11 in the 60s.
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So that's pretty good for a female this early.
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I didn't mean that derogatory if it sounded that way, by the way,
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a young lady. The only thing that we need to
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continue to fix is that she's getting a little bit, she's
24:21
starting to learn to bring the knee, but it's still just a
24:24
little bit of a lag for me, which is causing her to get a
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little long right here. But the fact that she can get
24:30
back on top of it means that this drill needs about another
24:36
10 centimeters per hurdle with that same aggression of
24:42
frequency. Now I can also shorten it up and
24:45
make it faster if I'm trying to fire the central nervous system
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up more, because you got to increase the turnover for that.
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So if I think somebody's lagging a little bit, they just not
24:57
getting that neural response we're looking for, then we'll
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shorten it up to make them fire it faster.
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So any drill you use has to have a purpose.
25:07
You don't do anything, just do it.
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And you need to know what that purpose is before you do it.
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Yeah. Any cue you give, you need to
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think about what you're going to tell them to make sure it's what
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you're wanting for a response. That's I'm not telling you
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anything. That's my opinion.
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But I've been doing it for a little while with some pretty
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good people. And I still try to make sure
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that I think this through a little bit before I actually say
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it. Because if they believe in you
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and they trust you, they're going to do what you ask them to
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do. So you better make sure, in my
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opinion, that you're telling them the right thing, or at
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least it's as close to the right thing as you can possibly make
25:54
it because we all make mistakes. I don't care what level coaching
25:57
you're at. We're all human and there's no
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one in this world that's perfect.
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And you know, I try to tell the people that are trying to like,
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listen, I'm going, whatever it comes out of my mouth is truly
26:09
what I believe is the right thing.
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And if it ends up being wrong, I'll be a grown man and tell
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you, hey, I made a mistake. I'm sorry, let's try to fix
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this. But the same goes for them.
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They need to start. They got to look in the mirror
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and take ownership because at the end of the day, it's them.
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They're the ones doing it. And if they're not doing every
26:26
single thing every single day exactly the way you ask them to
26:30
do it, they better take some ownership because they decided
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not to do it the way you want them to.
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And I'm talking the way they sleep, the way they eat, their
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social life, their warm up habits, their cool down habits,
26:43
their gym habits. You can't blame me for something
26:46
going wrong if you didn't do exactly what I told you.
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Now I'll help you fix it because that's my job and this is what I
26:52
love to do. But you better take some
26:55
ownership. Unless you now, if you did every
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single thing which is damn near impossible that I ask you to do
27:01
and it goes wrong, OK, I got to fix something because that
27:05
shouldn't happen. But same on the other side, you
27:09
know, And that's the hardest thing for any of us to do is to
27:13
take ownership. Yes, hang.
27:14
In the knee that you were talking about, is there is that
27:17
just more of a aspect of ground contact and coming up or?
27:22
You coach it by fixing the ground contact coming to the
27:25
front. It should be a result of a
27:27
better strike and take off. Same thing with the long jumper,
27:34
you should hit the board and have that extension off the
27:36
board. Same thing with sprinting.
27:39
All these things intertwine. You know, if I'm a triple jumper
27:46
and I come off my hop and I go into my step and I throw my foot
27:48
out here and land it, that's going to hurt.
27:52
But if I get it here and I hold it, hold it, hold it and snap
27:55
it, I'm going to jump far and it's not going to hurt.
28:01
Yeah. Any questions about any of this?
28:06
I can talk about it all day, so just let me know.
28:09
Yeah, early. What do you notice some of that
28:13
that isn't as skilled as? Of course and.
28:18
They're. You know.
28:19
Farm is like pretty, pretty new, especially like a lot of the
28:22
like freshman software that we're working with.
28:24
What's the number one thing that you would notice with lower
28:26
skilled athlete? Like just focus on this one
28:30
thing first. I personally teach everything
28:33
through drills that we begin to train and we do drills every day
28:36
and I want my drills as perfect as they can be every single time
28:42
you do them. I almost turned it into a
28:44
contest because, and I've come to find this over the years, is
28:49
that 95 to 98% of the time, the people that do the drills right
28:54
are the ones that run the best because they concentrate more
28:58
and it means more to them. The ones that are out there
28:59
screwing around and laughing and giggling and halfway doing
29:02
something end up not doing as well.
29:05
I mean, and it's a mindset, but as far as something that I would
29:10
work on, I'd start from the ground.
29:11
So making sure that they're getting a foot up as far back up
29:15
underneath as possible. And everything that I do like,
29:17
we'll do an ankle and drill and it's the same that's on top Pogo
29:22
hops, but keeping the toe up, you know, every single aspect of
29:26
it as well as you can possibly do it, turn it into a game, make
29:31
it fun. But everybody does a skips,
29:35
right? OK, but my a skip's going to
29:38
look more like that and not OK. Then everybody does an AB skip,
29:50
right? AB.
29:53
Now most of them OK, but maybe is going to be attacking the
30:05
ground. So it's going to be if I can't
30:08
even do it anymore. I'm getting old.
30:09
So if I'm here it's you can hear the difference in the way the
30:16
floor is, but everything as good as you can possibly do it
30:27
because I tell them all the time.
30:29
We always have a why. I got to catch my breath.
30:34
I'm getting old. We always have a why, and
30:38
there's nothing that we should do.
30:41
That's not trying to make you better.
30:43
There is no don't do it. If you're not doing it the best
30:55
of your ability, don't do it. There's nothing that we're going
31:00
to do that's just to waste some time.
31:04
And if you do drills right, you know what you get out of it.
31:08
Obviously a little bit of a warm up #2 neuro pattering or motor
31:15
battering so that the body knows where to be and where, you know,
31:19
setting up a proprioceptive ability to know where your foots
31:23
at without having to look at it. And you're getting low impact
31:27
plyometrics every single time you do it because you just saw
31:30
that drill I just did. There's nothing better for lower
31:35
lake stability than attacking the ground under pub underneath
31:38
your hip. So it all has to have AY.
31:48
Anybody else got a couple, two, couple more?
31:51
Come on, there's got to be somebody's got something for me
31:53
today. There's no way I covered it that
31:56
well. What's your thought on the
31:59
utilization of the arms? Because there's been some
32:01
thought process of your arms. You don't help, I don't believe,
32:05
but as. Far as sprinting is a full body
32:09
movement and crossover effects in place.
32:16
So whatever your right arm does, your left leg does.
32:19
So if my right arm, if I'm driving let's go left arm, my
32:24
left arm comes into the body, I'm going to have a tendency to
32:26
lose it out the front because this comes in, this goes out, it
32:29
counterbalances. So if I can keep it up in front,
32:32
I should be able to get the leg hang better.
32:36
And then if I'm driving it back, I've got a pole with that
32:39
opposite elbow to create force back into the ground.
32:42
And if I don't get that hand to clear, I'm going to cut it
32:45
short. So sprinting is a full body
32:50
activity and they need to be coordinated totally together?
32:58
Yes, is there? Any closing Q?
33:04
Or something different to look for like kids.
33:05
Are in the curve. Like for the start half of the
33:09
two. 100. Second-half of the 200 for the
33:11
first half on on the curve start, yeah, drive phase,
33:13
everybody's going to have a well, most tracks they do
33:15
internationally. I'm sorry, not everything.
33:19
You've going to have number six hurdle over there, which is
33:21
usually a green bark on the track for 400 hurdles.
33:23
That's going to be 20 meters. That's the 180.
33:26
So the 20 meters from the line. So every track in the world that
33:30
we go to has that because they're international tracks and
33:32
the 400 hurdles is an international race.
33:35
So they're setting up the drive through that and then gradually
33:39
stand up. I'd say my biggest queue in the
33:40
200, which I've been fortunate to coach a lot of really fast
33:43
people in the 200, is making sure you don't lean in the bend,
33:48
but you stand up and slightly turn the shoulder, OK, and #2
33:55
you want to what a stone zones are for the four by one on the
33:59
last exchange. You want to be frequent on top
34:01
through there so you get that slingshot effect coming off
34:04
because if you get long, it's going to take you all day to
34:07
stand back up. And plus you're probably going
34:09
to hurt that semi remnosis, which is outside hamstring
34:12
because you're going to catch a foot across here and then try to
34:14
pull the ground and it's going to hurt because that's generally
34:19
where people get hurt. And the 200 is right there
34:22
because they've gotten long. Yes.
34:23
Are there any differences in before when you start?
34:27
Talking about the longer. Spreads slightly.
34:33
There's going to be because you're going to have a longer
34:34
fatigue phase and your fatigue phase is naturally going to
34:38
increase your air time and naturally going to increase your
34:41
ground time because you're tired.
34:42
So you'd be. Looking for a slightly
34:44
different. Slightly different, but the
34:46
mechanics are going to be similar because I still want you
34:48
to be in a Sprint position. And the biggest thing about a
34:51
400 is because you naturally increase your air time, you want
34:55
them to think more frequency to last 50.
34:58
So you want to increase the arm job and increase the leg job so
35:00
that they because they naturally are going to jump and land and
35:03
you're trying to cut that out as much as possible.
35:08
Did that help you there at all as far as technique goes, it's
35:12
probably not going to have as an exaggerated front side knee
35:15
lift, but you still don't need to have the exaggerated backside
35:18
either. So it's just going to be
35:19
probably a little bit more controlled with the arms just
35:22
stay on top on on the mid distance indefinitely.
35:24
The. Distance side about high hue
35:30
recovery and. So you know.
35:32
When I'm thinking about like 408 hundred meter runners and
35:36
there's like which side do? You mean?
35:42
Well, you still don't want them to land on the ground with their
35:44
knees apart because that means you're just jumping and landing,
35:49
and it takes a lot more energy to jump and land than it does a
35:52
run. Does that make sense?
35:56
Because yeah, I, I maybe, I don't know, but I mean, I don't
36:06
coach 800 up, so I don't know the answer to that specifically.
36:09
All I know is that when you're trying to run fast, you don't
36:12
want to have a gap between your knees ever
36:34
slightly, but it's more of a power start than it is an
36:37
absolute burst. Does that make sense?
36:40
So you want to be powerful, but we're going to try to run that
36:42
first 30 meters with some intensity.
36:45
And we run every, every effort we do in training, we
36:48
concentrate on pushing out the 1st 30 because you have in your
36:52
Kreb cycle, you have something called ATP and it's a free
36:54
injury burst and you only have it for about 3 or 4 seconds at
36:58
the beginning of an effort. So you take advantage of it
37:01
because it's energy that doesn't cost you anything on the back
37:03
end. So if you see any of mine,
37:06
they're going to take out that first 30 and then try to get
37:08
into a rhythm around A50, which is the middle of the turn that
37:11
they're going to try to hold the entire backstretch.
37:14
They're going to get to the 200 mark, check the engine, start to
37:18
accelerate slightly. And then from about 1:50 or
37:20
1:40, depending on what we're trying to do, we're going to hit
37:23
the hammer because you only get one big move in a 400.
37:27
Indoors is even worse because if you don't get to the break first
37:31
but you spent trying to get to the break first there you only
37:34
use 1 so you better judge it and know where you're going to run
37:36
the race from because you only get one burst.
37:40
They call it burning matches 400.
37:44
You need to be flicking those matches off and burn them at a
37:49
rhythmic pace because if you just like the whole match, you
37:53
ain't got no fire at the end. Makes it that simple.
37:57
Did that answer you OK? Everybody good?
38:02
Well, thank you very much for having me.
38:10
Hey gang, Mike Cunningham here. Hey, I hope you enjoyed this
38:13
episode of the Guild 1918 Project series.
38:17
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