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OldSub4
RE: Sub 1:50 800m Training

JColeman wrote:

the nerve thing was from the sciatic...something never compression...in june/july...stress fracture wasn't found until feb. of 08, month or so after my foot began to hurt.

What drills would you recommend?


My guess is that the sciatic and foot are all related, and it is about your muscle balance in your hip carriage -- at the core level. Try the following...borrowed from yoga:

face down on the ground resting on your elbows, lift your middle up supported on your toes, elbows and hands (clasped together right under your face.) have your middle body be entirely straight. When I saw somebody do this I thought it was a lower back exercise but it actually activates your ab and psoas muscles...if you are weak they will start to shake toward the end.

then immediately roll over to your left side, balancing on your forearm and the side of your foot...raise up so that you are straight from armpit to ankle, and put your right arm pointing straight up in the air for balance.

immediately switch over to the right side

then another rep facing the ground

start with 15 seconds each phase for a total of 1 minute. try 2 sets...

build up to 30 seconds each phase with 2 sets, but in the middle of the sets work in some abs work on your back like crunches, bicycle rotations and scissors 6 inches of the ground so that you even out as you start getting stronger.

My back and sciatic felt different even after one session of this exercise...it pulls your sacrum (sic) forward and relieves some of the compression on the sciatic nerve. Plus its good for the running form...

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