Thursday, March 18, 2010

Planned run 50 minutes

Date: 18 Mar 2010
Time: 47:50 min
Distance: 10.39 km

Did this session as an experiment on cadence - that is the number of steps per minute. I did this fairly loosely, first just trying to find out what 170 feels like, then 180. 180 is the cadence I will try to run in speed form type runs, and ultimately one day may be able to do for a 10km run or longer.

Anyway, I found that I naturally run at around 164 which is quite slow - around 160 to 170 I end up doing 4:30 to 4:40 pace depending on how tired I am. It seems I must not stride out so much as I tire out. So it appears I have some improvement to be made if I can simply get myself to run at a higher cadence and maintain a good stride length. And that speed improvement will be made by practising that higher cadence I think. Hopefully practising the higher cadence will improve strength and help me to hold a good running form longer.

One other thing I want to do is try and get myself to pace better/ more evenly over a longer run. I will experiment with that later in other long runs.

I recorded the following runs for this cadence experiment:

Cadence 170:

Cadence 180:

Cadence 160:

Cadence 162:

Cadence 164:

Oh yeh and I have a really sore throat as I write this. It felt like I was losing my voice last night when I did this run. I don't feel particularly ill, just really sore throat that makes it hard to speak. I want to knock this on the head real quick as I have a Half Marathon Race in three days !!

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