Runner's Training Tips: Heel Flick

 
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Can somebody give me some tips, images, &quot;proprioceptive clues&quot; or anything for the following dilemma. I'm a distance runner and put in about 70 miles a week. My biomechanics are neutral, haven't had an injury in more than a year, and am reasonably fast (will leave it vague for the purposes of this question). In short, everything seems great, but I've noticed that I have no &quot;heel flick&quot; or &quot;rise&quot; of my foot as it leaves the ground and comes forward. I'm into the biomechanics and somewhat knowledgeable, and certainly understand the advantage of shortening the moment arm as described in the literature, but i just don't feel it. And when I try to do anything to make it happen it feels contrived. I.e., after push off (or however you choose to describe it), one has just delivered force down and back to move the body forward and slightly up, what is the very next feeling you have? I've read about momentum pulling the foot up but I just can't visualize it, unless it's a result of the knee going forward and due to the lever at the knee the foot/heel has to rise, but then I run up against the conflict of thrusting the knee forward which I believe most agree is a relic of previously misundersood biomechanics (only forces to the rear drive you forward). Any helpful comments of the sensation i should be looking for and cultivating would be appreciated. Even a simple description of how it feels and i may have an &quot;aha&quot; moment. if i can incorporate this into my stats above without messing anything up, it can only help due to preserved energy from shortening the moment arm. Thank you!
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"And when I try to do anything to make it happen it feels contrived"

 If you ever talk to any golfers who have lessons, especially beginners, they will tell you that when the teaching pro changes their grip, or stance, or whatever; it feels "wrong" or "alien" or "very different". For some people that is too much and when they can't hit the ball well they revert to their old habits. For those who can be bothered they quickly become acclimated to the change.

There's a lot of discussion about how long it takes to ingrain a change ... there are figures of 10,000 reps, 20,000 reps, 6-10hours bandied around. I'd imagine that in running terms it would be about 40-50K concentrated effort on the heel flick.

It would worth getting someone to film you running. I'd assume that your comments are only based on kinaesthetic feeling of what is happening with your running as it is obscured from your vision behind you. You might find that you are doing the correct movement already if you look at it on film.