This video (slowed to .5 sec per frame), taken on Nov 22nd ’08 shows me running at 5:37 pace and 170HR. This was about 8K pace at the time.

Arm swing is o.k. with the elbows going back far enough so the hands are stopping at the waist.

The hands are low on the back swing but they could be lower on the fore swing position. Also the elbows are sticking out a bit too much. So the arm could be held in a more vertical plane for better efficiency.

The knee is bent during the landing (good). I have been a heel striker for years but have been working at becoming more of a mid foot striker. This clip shows more of a mid foot landing with the foot under the center of mass at the time of weight compression. Pointing my toe down would help to drop the foot down faster and is something I have been working on lately.

The foot contact time is fairly quick with some toe-off evidenced by a small amount of vertical component in the head/upper body region. I have been working on improving this, using my calves as little as possible with virtually no toe off.

The heel lift is good with the lower leg well above parallel to the ground as the thigh moves forward. At this speed the kick should be fairly high so I’m working at getting the heel higher which allows the moment of the thigh to be shorter so it swings forward faster.

The back leg knee is staying bent slightly which is good. You want to avoid any stride mechanics that lock your knees in a straight position.

The head position seems good. A neutral position is desired with chin being level, not too high or low.

Cadence calculated at 180 steps per minute.