Cadence Work – RunLog June 1, 2020

Just about as good as it gets for running, low humidity, temps in the ’50s, a little too much wind, but hey its been windy all spring.
My “favorite” hill on the Middle Road
The Run Planned: Middle Road Loop at a comfortable pace. Working on upping the cadence to over 170 spm and running without seeing my feet – you know one of those visual cues that you read about and go I am not supposed to see my feet when I glance down while running unless I actually look down. I shouldn’t be seeing them with my peripheral vision.
  • 1.0 – 8:49 / A nice and slow warm-up and then running down the hill I worked on leaning and not pounding my heels as much.
  • 2.0 – 8:27 / Focused on picking up the cadence and shortening my stride a little more going uphill.
  • 3.0 – 8:44 / Going up my favorite hill on the Middle Road in the photo above I really didn’t feel like I slowed down that much even though the Strava graph lies like a pirate and said that I slowed way down. 😉
  • 4.0 – 9:06 / Once I hit the hill in front of the Town Office, I just slowed down, and once I get on the dirt road, I don’t bother trying to run hard…too many rocks and stuff to worry about.
  • 5.0 – 9:28 / Actually this time was pretty good for the last mile of this course with Blake and Stevens Hills in the mix, it is a slower part of most runs.
The Good? When I finished I really thought about going ahead and doing one more lap on Philbrick, but I know that tomorrow is no Track Tuesday and I am going to run harder than usual, so I shut it down when I was supposed to. I did meet my cadence goal of getting over 170 spm and averaged 172 spm for the entire run, which is better What did I learn? That I can increase my cadence without really increasing the feeling that I am working all that much harder than I do at a slower cadence. What was I thinking? My focus was more on running than anything else today, which helped me keep better form and get under 45:00
  • Course: Middle Road Loop
  • Weather: 54*F, 38% Humidity, Wind 9 mph NW
  • Distance: 5.03
  • Time: 44:48
  • Pace: 8:54
Shoes: New Balance Beacon v1 (Orange) – They just did what I wanted during the entire run. Progress: Right now I am running well and learning more about running form than I did the last time I went down into this rabbit hole or maybe I am just getting older and wiser heheheehee naaaawwww.
Categories: