Dave McGovern Clinic Experience
Coach Frank asked me to write about my experience at Dave McGovern’s racewalk clinic held in Grand Blanc, Michigan on May 1-3, 2015. It was a very beneficial experience being in like-minded company where each one of us was focused on trying to get better at the sport of racewalking. As I strive to become a better racewalker, I felt exploring Dave’s clinic was the next step. I don’t believe I have peeked on speed that I can complete races in, but in order to achieve this goal I need to continue the transition from a power/fitness walker into a racewalker.
I don’t know that I heard anything fundamentally different at the clinic than what Coach Frank has been trying to instill in me now since May of 2010, but I did find a couple of things I could relate to better at this clinic. For example, believe it or not, everyone does straighten the forward leg, but the problem comes in if it is straightened too soon. When I straighten to soon, the foot is in the air allowing gravity to pull the leg down which then causes the knee to soften and therefore resulting in the “bent knee” infraction. To help with this I need to visualize using a kicking motion to straighten the knee of the advancing leg. If walking too straight legged the advancing leg as it is coming forward causes there to be less arc in order to be able to snap the knee straight. The goal should be to bend at 90 degrees, between the back of the hamstring and the back of the calf, the advancing legging as it is coming through the center of the body which will then create more arc to snap the advancing knee straight. Also by riding the bent leg coming forward longer it will cause me to fall forward more before needing to snap it forward to straighten. Walking, in general, is the loss of balance and rebalance. I need to be more comfortable with this falling motion. Then regarding the trailing leg, most of us novice racewalkers, when we push off the trailing foot the relationship between the top of the foot and the shin is only 90 degrees whereas it should be more like 125 degrees. This larger angle will help to create the relatively long stride behind the center of the body and the relatively short stride in front of the center of the body.
Dave used the analogy that racewalking is a like sprint event disguised as an endurance event. Yes, both feet must be in contact with the ground at all times, however the contact should be extremely brief. He stressed how our sit down jobs are bad for our bodies. We have tight hips because we spend a lot of time sitting. The tight hips limit flexibility in the psoas and hip flexors.
I need to switch gears from LSD (long slow distance) training all the time to include more short fast drills with either rest or active rest in between. I need to include an in place drill where I alternate knee bend one knee while knee straighten the other knee. Include more toe raises and make sure I roll out my shins good after a workout. It would also be helpful to include skipping drills that concentrate on toe off for forward movement. Another example, to help with technique during the clinic we used the ramp to the bleachers to work on knee straightening. The mild incline naturally helped to promote proper technique.
Smiling & Miling
Photos provided by Russell Vail