So, yesterday. I did this sort of interval thing doing 400’s at 6:40/mile pace as then recovery at 9:20 pace. I did 4 repeats and it really isn’t worth talking about. I did have a great strength workout after that, though.
Today’s run was a 5 mile easy run outside. I’ve been reading Jack Daniels’ running formula. I’m only about halfway through, but the book establishes various types of workouts at paces based on a recent running performance. Based on my last 5K time, my “easy” pace is 9:27 minutes per mile.
So, I set out for 5 at that pace, trying to pay attention to my cadence. The pace felt horribly slow at first. I managed to count my steps at 160 per minute. Elite runners average about 180 steps per minute. I measured my steps about 4 or 5 times during the run and was surprisingly consistent at 160. I figured that wasn’t such a bad place to start at. I did find it a little difficult to slow myself down my shortening my stride rather than slowing my cadence.
In any case, it was 80 degrees when I woke up at 7:00 am. It was probably close to 85 by the time I got out the door. It was hotter than a mother f*cker on the 4th of July. That made the last mile pretty tough, but I managed a 9:25 average pace overall, which was pretty close to my ideal “easy pace”…though the last mile didn’t feel as easy as I would have liked.
Actual workout
8 minutes warmup
5 miles at 9:25 pace
15 minutes cool down
This Jack Daniels book sounds pretty interesting. I’m working on trying to get my cadence down (or should I say UP) too. I’m not sure what mine is, but I know it’s not 180!
I read your advice on my blog — You are right about getting up early to run. As far as I’m concerned, anything above 75 degrees is hot to run in. When I look over at the clock in the morning though, I so want to sleep in. But then when I’m out there sweltering after having slept in, I’m mad at myself for not getting out earlier. Guess we have to just kick our butts out of bed earlier!