Arms move in harmony, g had been moving independently
Increase body lean -- stance line should be more "trailing thigh-hip-shoulder" -- g curving back at the waist, need to drive more forward rather than up -- previously was sitting in, now just curving back, pelvis must remain neutral
Seek to lift cadence
G balance is poor in terms of lower leg support -- more propriceptive work required -- this could sort balance out
G quads/hammies need to release more to increase economy at goal IM pace -- important one that can easily be addressed
G head pulls right, as does shoulder/elbow on that side -- better than last year but needs to be more neutral, focusing more forward, channel energy directly forward, don't radiate all around.
The Three Keys -- Lean, Push, Cadence -- back to Big Toe point from last season.
A beautiful & very telling pic. Firstly you look great. Try to get the right forearm parallel with the right thigh. Try get the left forearm parallel with the left thigh, i.e. bend the arms more. Move the torso over towards the green image. Move the headline forward & drop the sight line considerably.
For some reason this small pic is just about perfect! Perhaps you are starting out & creating momentum in order to overcome stationary inertia, something you should try to do all the time.
Bobby's Notes
Cadence too slow (80) on jog pace. Work on speeding things up.
Too upright. Be conscious of leaning forward
Right arm further from body than left (left is correct)
Turn head to right
Center of Gravity too high
Need work on balance
Tend to right when running blind
Need dramatic quad flexibility increase (as shown when fatigued)
Emphasize rearward arm swing (use forward as counter balance only)
Think of running (& stride length) as found behind you
Focus eyes closer to you/lower
Keep arms closer to body
Check out core specifics with Jen Kerr (303 247 0687)
CoQ10 & L-Arginine
Swap out books
Set up harness & tire system
Key thoughts: Lean forward, elbows backward & extend ankles or push away with feet
Think of power coming from inner thighs, big toe & ball of foot
Notice how much you ride over your center line. Clearly see the arms compensating by the left arm playing outrigger & the right coming in almost as if you want to turn left. Notice the torsion in groin/hip area of the pelvis trying to accommodate the over stride & the swing phase leg (R in this case) causing the pelvis to sag down on the right side (see how much lower your right knee is?). Eyes are also aimed a little high in this pic. In all pics the elbows can be bent a little more. Hands good. Facial relaxation Fine. Wrists good too, can be bent in a smidge more. Can clearly see you pole vaulting on that left leg & decelerating & losing momentum from the over stride.
In this pic you can clearly see that you are a little too upright. At least the front part of your head should be touching the angled line. Notice how far ahead of your CG your heel is going to land (pole vault again). In mid foot support phase (when your leg is directly under you) that heel should be against your butt or very close to it), that's not going to happen. As I explained today, that's why you are putting that heel down ahead. More quad suppleness, a little specific & functional hammie work & a consciously quicker cadence, shorter stride & 2:45 is a distance memory on the way to the 30's. Notice the back a little arched & tight & the head a little back. See a general, but very subtle something "wrong" with the upper body--almost as if you are fighting it. On still analysis things are so magnified--I know you won’t freak out, but will rather be so surprized at how much can be done with only subtle small changes. Some upper body activation, relaxation & increased postural awareness & some drills to get the core firing & strong & lastly to improve balance will make a huge & pleasing difference at perception of effort, straight up reduced O2 consumption & reduced support structure fatigue.
Soooooooo much better than last time. Wonderful.
To nitpick, look what's happening with your R foot twisting out a little--notice the tension? Why? I think it's because the wrists are cupped (the wrists being connected to the ankles, remember?) So why are the wrists cupped & carrying tension? I believe it's still because you are not releasing the shoulder back some & staying too square to the line of travel. In order to accommodate the knee lift you need more counter balancing- release backwards, but this is being limited by the shoulders not releasing. All make sense?
Let the shoulders travel through their natural arc (as we worked on during the session) & the tension will leave the arms, the tibia release more neutrally, you'll carry less tension, stride efficiency will increase & 2:44.59 will come a knocking just a little sooner!
BM 19 & 20
Left pic: Again good in the profile of the arms. But see how the lifted upper body & the fact that the foot has been on the ground for far too long & up front of your center of mass has caused the lower body to collapse completely as previously described from the front & rear & in profile in previous pics.
Right pic: This is a key observation; notice how much further back your hips are from your support point than the Kenyans above . Also notice that their trailing knee is much closer to below their hip than yours at this phase & then finally & very importantly, notice how much more bent their knees are at this stage – much shorter levers & therefore much quicker to swing thru
COMPARISONS
Notice at the exact same point of stride that Meseret (2nd fastest ever over 5km) is leaning better, has her elbow bent more at the back, has her lead elbow bent more & her lead leg hooked to power down, whereas Kara is opening & lifting her toe.
In 3rd pic notice how Jen Rhines (USA) is upright, elbow opening in front, knee angle open, presenting her heel to land, while Tirunesh Dibaba is leaning better, lead elbow shut & relaxed lead ankle coming down.
In the final pic from the 70s, notice 5km/10km quadruple Olympic champion Viren (left) while leaning less than Foster, has hips 4ward, elbow higher at rear, shoulders more turned, ankle neutral & clearly setting up for push down, while Foster is muscling & lifting
In this pic you can clearly see that you are a little too upright. At least the front part of your head should be touching the angled line. Notice how far ahead of your CG your heel is going to land (pole vault again). In mid foot support phase (when your leg is directly under you) that heel should be against your butt or very close to it), that's not going to happen. As I explained today, that's why you are putting that heel down ahead. More quad suppleness, a little specific & functional hammie work & a consciously quicker cadence, shorter stride & 2:45 is a distance memory on the way to the 30's. Notice the back a little arched & tight & the head a little back. See a general, but very subtle something "wrong" with the upper body--almost as if you are fighting it. On still analysis things are so magnified--I know you won’t freak out, but will rather be so surprized at how much can be done with only subtle small changes. Some upper body activation, relaxation & increased postural awareness & some drills to get the core firing & strong & lastly to improve balance will make a huge & pleasing difference at perception of effort, straight up reduced O2 consumption & reduced support structure fatigue.
Soooooooo much better than last time. Wonderful. 
