Post Run Critique Standards

Critique of your run is vital to improve your time by giving you instant feedback so you can see exactly where you need to improve. When your times get low this is one of the best ways to save time on the course.

1.Here are the Cut off times for critique of your run
2.Start to touching rope
3.touch rope to hose roll over
4.Hose roll over to foot on the ground
5.foot on ground to keiser to hammer on the ground
6.hammer on ground to nozzle
7.nozzle to touching dummy
8.dummy to finish

Here are my breakdowns from CO springs
1. 14.4
2. 7
3. 15
4. 8.5
5. 13
6. 12.3
7. 18

Here is what I can do to save me time.
1. Slow on the start, choppy turns need to smooth my turns out faster transition on top. That should save me 1-2 sec. if I fix turns.
How to: need more reps on tower
2. Hoist was good. Lots of practice seemed to pay off I was focused on breathing instead of the hoisting
3. Down, slow and slippery. How to Fix: need more time on tower, if not on tower I can run down stairs with focus on staying on toes
4. Due to rain I had to slow down my approach and get off, but sled was slick. So time wise it was probably a wash with a more normal kieser.
5. Cones, just need to push through that better. Too slow. I have thought up a drill to improve that. When we get to the tower I think a great drill to do is a full run stopping at the Nozzle. Another drill would be to pre fatigue then keiser then cones. If we collectively as a team can be at the nozzle in under 1 min(which every one of us should be able to do) it will get us programmed to push harder through the mid section. My goal in Casper is to be at the nozzle in 50 sec
6. Felt good but any improvement in leg power will help. Heavy prowler drags with nozzle should help
7. Dummy fast but if I improve my time on the rest of the course I will feel the effects on the dummy. So I must keep up on the long drags. I need to have a better pick up on all this.

Summary: Overall need to knock 4 sec off tower. Push through mid section of course better. Felt strong at the end.

Tasks that will help: Getting on the tower, practice staying on toes using any set of stairs for descent. I did not feel the warm side of hammer before I started, Mid section drill to nozzle, continue to do long fast drags.