Stride Rate Experiment

Mike never got back to me, so I had no idea what sort of run he'd want me to do today.  I had to go with my own design.  I'd like it if he'd give me my week's assignment like Christy's coach would do.  I haven't paid them yet, so I hate to bug them.  But on the other hand, I'd like to know I've got their attention before I commit dollars to the hiring. 

It's not a big deal, seeing as we're still in a sort of honeymoon period.  As we really start to get into the thick of training, I'm hoping we'll be on a regular communication schedule and I'll have a solid idea of what the training plan is.

As for today, I chose to hit the treadmill and experiment with some stride rate drills.  I figured 5 miles in 40 minutes would be a good average pace for today's workout, and what I did was to vary the pace from 8:00 to 7:00 but while trying to keep my cadence at around 180 steps per minute (SPM).  I used my iPod and a playlist of tunes adjusted to 175-185 bpm as a metronome. 

It was hard.  Learning to get my legs to turn over quickly during slower paces was interesting and a good workout for the quads, mainly.  At the quickest pace of 7:00/mile, 180 SPM is too slow and I found myself having to overstride to keep up.  At least that how I felt.  I had to relent and boost my turnover rate to avoid getting too fatigued and uncomfortable.

The objective isn't to try to run at some "optimum" stride rate regardless of pace.  I realize that stride rate and stride length together go into whatever the most efficient stride is for a given pace.  But I've been training to go slow and long for quite some time now, I can't seem to run faster.  I'm jealous of Robert D.'s every improving 5K time results.  I'm stuck right around 21:00.  To get better, I think I need to quicken my stride rate.  My stride length can only increase so far before I start braking. 

I really think my form has improved and I'm very comfortable running forward on my mid/fore foot.  There doesn't seem to be any issue with either calf (knock on wood).  I'll try to talk with Mike this evening about what I did today (and on Sunday) and see what he thinks.  It was kind of a tough workout, but not too bad and I feel exhilarated and energized.  If I were coaching myself, I'd think a slower-paced 60-75 aerobic run would be right for tomorrow and then maybe a little anaerobic something or other on Thursday. 

I don't think I'll run on Friday.  We'll be in Disneyland, and on Saturday I'm running in the MCRD Boot Camp Challenge, so I'll want to be fresh.

Oh...and I did NOT get my blood work done today.  Sat in the waiting lounge for an hour before they called me, but then only to discover that both my ATM and credit card were not in my wallet.  With no cash, I couldn't make the $20 co-pay.  I left both cards and my ID in my running belt...at home.  12 hour fast for nothing.  Argh!