So here's the corrected form....getting better.... mind you this is the first day I learned it. I am WAY better at this technique now.
Improvements : Landing on the ball of my foot or mid foot, landing under my center of mass (hips), heel is coming up to my butt, no push off - I am PULLING my foot up. Arms are nice and tight and I am FALLING forward at my hip. No broken waist. Believe it or not I can run like this basically effortlessly. The cadence is much higher and your heartrate will get high quickly, but zero pain, zero muscle fatigue. My love affair with running has been reignited and I owe it all to Genetic Potential and Orange County Multi Sport - Brian MacKenzie, and Mike Collins for teaching me the POSE technique....and to Brian for being my online coach in this method. Watch out for me this race season - I'm coming back with a vengence!!! I have been working with Brian since late January and he's kicking my ass but I love every single minute of it!!!