{"comments":{"2463277":{"pb_id":"320833","pb_type":"members","likes":"0","parent_id":"0","pid":"2463277","comment_id":"2463277","member_id":"320833","comment":"Cannonball Run","date_added":"Feb 2nd 2021, 2:44am","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8468,"item_type":"video","pb_image":"i\/no_avatar.png","pb_title":"CoachAnzek","pb_url":"profile.php?member_id=320833","pb_url_dns":"https:\/\/CoachAnzek.runnerspace.com\/","pb_wally_id":"2164796"},"512038":{"pb_id":"5824","pb_type":"members","likes":"0","parent_id":"0","pid":"512038","comment_id":"512038","member_id":"5824","comment":"great response, thanks.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8468,"item_type":"video","pb_image":"i\/no_avatar.png","pb_title":"antblock","pb_url":"profile.php?member_id=5824","pb_url_dns":"https:\/\/antblock.runnerspace.com\/","pb_wally_id":"2619"},"512023":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"512023","comment_id":"512023","member_id":"325","comment":"CoachMK makes a great point about this improving Running Economy (RE) yet I would\/could take it one step further.  Even if this work doesn't help your running, but does allow you to handle more running training, than it's beneficial.<br \/>\r\n<br \/>\r\nSo to antiblock's question, if you do this you can likely train more miles or train at a higher intensity; if you can do those two things then you will likely be able to race faster at some later point.<br \/>\r\n<br \/>\r\nIn terms of pure speed improvement the best way is to sprint for a short distance at high percentage of maximum, then recover like a sprinter by walking, not jogging, then repeat.  I know that last statement is general, but that's basically what you do.  In the Tempo Warm-up videos you will see some sprint drills and why they do a great job of strengthening the hip flexors, there are by no means a substitute for fast running.<br \/>\r\n<br \/>\r\nI hope that helps and if you have further questions feel free to ask them here and I'll to my best to get them answered for you.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8468,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"},"512016":{"pb_id":"5404","pb_type":"members","likes":"0","parent_id":"0","pid":"512016","comment_id":"512016","member_id":"5404","comment":"I started using this routine about a month ago with my team and you're right that it gets easier the more you do it.  I think that's true for any of the routines that have a lot of \"new\" exercises.  When I started using Myrtl and Ethyl and others in the fall they struggled, but the more we did them, the easier they were.  Adaptation at it's best.  So to continue to get adaptation, I had to add new routines into the mix or change up some exercises in the normal routine.<br \/>\r\n<br \/>\r\nMy opinion on the benefits of this routine (and others) would be more related to running economy than speed.  Anytime you're strengthening \"core\" (and I use that term loosely), your putting yourself in a better position to not break down at the end of workouts or races.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8468,"item_type":"video","pb_image":"members\/avatar\/2102.jpg","pb_title":"CoachMK","pb_url":"profile.php?member_id=5404","pb_url_dns":"https:\/\/CoachMK.runnerspace.com\/","pb_wally_id":"2063"},"512008":{"pb_id":"5824","pb_type":"members","likes":"0","parent_id":"0","pid":"512008","comment_id":"512008","member_id":"5824","comment":"This question has more to do with core\/strength routines in general than this video in particular.  That said, my question is this: in addition to helping prevent injuries, does this kind of work benefit basic speed, running economy, or both?  I know I\u00e2\u0080\u0099m lacking with respect to basic speed, and I think I\u00e2\u0080\u0099m not so great with respect to running economy, either\u00e2\u0080\u00a6I wonder if this has to do with problems with my form that this sort of work may be able to correct.  Your insight is welcome.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8468,"item_type":"video","pb_image":"i\/no_avatar.png","pb_title":"antblock","pb_url":"profile.php?member_id=5824","pb_url_dns":"https:\/\/antblock.runnerspace.com\/","pb_wally_id":"2619"},"512007":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"512007","comment_id":"512007","member_id":"325","comment":"Nice Job 800mking...send me your mailing address and I'll get you your DVDs (do you have Vol.1 already?)","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8468,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"},"512006":{"pb_id":"358","pb_type":"members","likes":"0","parent_id":"0","pid":"512006","comment_id":"512006","member_id":"358","comment":"I guess you named it after Cannonball Adderly, a jazz Saxophonist.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8468,"item_type":"video","pb_image":"i\/no_avatar.gif","pb_title":"800mking","pb_url":"profile.php?member_id=358","pb_url_dns":"https:\/\/800mking.runnerspace.com\/","pb_wally_id":"342"},"512005":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"512005","comment_id":"512005","member_id":"325","comment":"This routine makes for a nice cool down, though you should have done and be board with the Myrtl routine before you hope into this one.<br \/>\r\n<br \/>\r\nFirst person to guess why this COOL down is called Cannonball will get BOTH Vol.1 and Vol.2<br \/>\r\n<br \/>\r\nI look forward to your comments.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8468,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"},"512004":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"512004","comment_id":"512004","member_id":"325","comment":"This routine makes for a nice cool down, though you should have done and be board with the Myrtl routine before you hope into this one.  <br \/>\r\n<br \/>\r\nFirst person to guess why this COOL down is called Canonball will get BOTH Vol.1 and Vol.2<br \/>\r\n<br \/>\r\nI look forward to your comments.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8468,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"}},"last_id":"512004","url":"comments.php?item_type=video&item_id=8468&item_url="}