This is the place!!
1. Newcomers?
2. Membership cards / T-shirts – see Bob
- $30 13 month membership and T-Shirt
- $15 Re-up membership
- $15 T-shirt
- $40 X-TERRA TRI Bags
Membership gets you a bunch of discounts from a variety
of local sports stores (too many to list). Check the club
website for details!
-$25 Hydration/Nutrient Products—see George
3. Race Reports
HyVee 5150
Katzenberger TRI
Olathe Women’s Sprint
IRONMAN Wisconsin
Silverback TRI
Podium Finishers
• HY VEE—Jolene Hodge and Mike Garven
• Katzenberger—Mike Hannon
• Silverback—Tiffasny Burris, Matt Ernst and
Mike Garven
• Newest Full IRONMAN Finishers
– Mike Garven- Boulder
– Matt Ernst and Chris Summers--Wisconsin
Upcoming Local Events
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SUN Sep 20 7:00am REDMAN Oklahoma City Half/Full and Aquabike
SAT Sep 20 8:00am BUFFALO BIILL DAYS BIKE RIDE Leavenworth 25/62/100 miles
SUN Sep 21 9:00am Buffalo Bills Cyclocross Leavenworth Havens Park
SAT Sep 26 Wave Start KC Tour de Barbeque Overland Park, KS
SAT Oct 4 8:00am CAC HALF MARATHON Ft. Leavenworth, KS
SUN Oct 5 7:00am BORDER WARS TRI Alton, IL Half
SUN Oct 12 8:30am OCTOGINTA Bike Ride Lawrence, KS 45/80 miles
SAT Oct 18 7:05am KC MARATHON Kansas City MO Full/Half/ 5K
SAT Oct 18 8:00am Break Violence 5K Ft. Leavenworth, KS
SAT Nov 11 8:00am CERNER 15K, Legends, Kansas City, KS
SAT Nov 22 9:00am MCTP TURKEY TROT 5K Ft. Leavenworth, KS
THU Nov 27 8:00am TURKEY TROT 5K Parkville, MO
SAT Dec 7 10:00am RUDOLF RED NOSE RUN Leavenworth, KS 7.2M
SAT Dec 14 8:00 am JINGLE BELL UNDERGROUND 5K Lenexa, KS
Running Form 101
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.
Key Components
1. Posture
2. Stride Length
3. Cadence
4. Arm Swing
Posture
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Most important aspect of running.
Open/ Relaxed shoulders.
Erect spine.
Eyes looking 30-40 ft forward.
Slight forward lean of about 5%.
Center of balance is over feet.
Stride Length
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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.
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.
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.
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.
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.
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.
And that’s why they’re so darn fast!
Kenyan Men own 18 of the 28 recognize Track and Road
Racing World Records.
Who do I ask about…?
Topic
Swim Lessons / Swim Practice
Open Water Swimming
Name
email
Joanie Hurst
George Hodge
joaniefit@hotmail.com
info@leavenworthtriclub.com
Brendan Sheehan
(Owner - Santa Fe Trails Bike
Shop. 419 Delaware St)
SheeBhans@aol.com
(913) 682-2444
http://santafebikes.com
Bob Garven
coachbobgarven@yahoo.com
Massage Therapy (Deep Tissue)
Deenise Thorsen
YouKneadMe1@aol.com
“Girl stuff” questions
Van (“Vahn”) Bert
Jolene Hodge
Bert_snv@yahoo.com
hodgetribe@gmail.com
Bikes
Individual TRI and Running
Coaching
CGSC Triathlon (2 May 2015)
George Hodge
IRONMAN KANSAS 70.3
(7 June 2015)
George Hodge
info@leavenworthtriclub.com
info@leavenworthtriclub.com
Next September Meetings
THU /FRI 18/19 SEP All Day 8AM-8PM – 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 6:30-8 PM THU
THU/FRI 18/19 SEP 4:00-6:00—Running Practice
Gruber Gym Track—Ft. Leavenworth
Bring running shoes with socks and a towel
Running Well Store
6106 NW Barry Rd (Next to Hobby Lobby)
www.therunningwellstoreom
816.741.8800
Daily 8AM-8PM
Zona Rosa
Membership/T-Shirts/TRI Bags—See Bob
Individual Coaching—See Bob
Decals / Hydration Products—See George
Door Prizes
Running Well Store—Bob and George will be there in the evening THU 18 SEP
from 6:30-8 PM—Bring running shoes and socks but you can come any time
and any date they are open.
THU 18 and FRI 19 SEP 4:00-6:00 PM at Running Track at Gruber Gym Ft.
Leavenworth—Bring running shoes and socks
October meeting -- Bike Fit by Santa Fe Bike Shop at Baan Thai—WED 22
OCT at 6:00PM
What are your questions?
See you Thursday at The Running Well Store and/or Thursday/Friday at Gruber
Gym!