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Fracking the system

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Re: Fracking the system

Post  ounce on Wed Apr 23, 2014 4:55 pm

Still running and still doing.  I've bumped my step rate 1 to 168 spm, this week.  HR definitely goes up with each increase in steps, of course being 63 degrees with a dewpoint of 60 doesn't help.  Today, I ran 8 miles and my average HR was 155 or 77%.  I got into a good rhythm at mile 3 that lasted for a few miles.  I think my avg pace was 11:46.

While I don't have any muscle pain, except in the piriformis when Tuesday I did 60 lunges while holding a 30 pound kettlebell, there was residual soreness from the lunges.  What IS interesting to me is my heart rate is not able to get efficient yet, and my legs aren't all that taxed from the run.  So maybe, when I can get up to the 175-180 spm range in the next 3 months (1 step per week), then maybe my heart rate can begin to get efficient and my speed can increase and I can rotate my hips more.

Two things of note before I need to scoot:
1.  I didn't ever think I could do 168 cadence.  I thought it was reserved for faster people.
2.  Remember blood ketone levels (1.5 today) and nutritional ketosis of 0.5 - 3.0?  It seems to be easier to get into and stay, than last year.  It was so difficult sometimes.  I have a buddy at work whose aunt makes her own curry spice.  He got me a small jar of the stuff.  My blood ketone level spiked.  I told him if I was pretty convinced the curry powder was causal, that I would appreciate his aunt making me a bigger jar of the stuff...like mayonnaise jar, instead of a half filled Smuckers jar.
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Re: Fracking the system

Post  Michele "1L" Keane on Wed Apr 23, 2014 5:13 pm

Good work, Doug.  Remember too that you might not get to 180 perfectly.  I ran Boston at an average 177-178 cadence which is what I normally run at the pace that I chose.  My HR was slightly raised at the pace, but I actually attribute that to the heat as 63-65F under the sun was not what I've been training in as of late.   Wink
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Re: Fracking the system

Post  ounce on Wed Apr 23, 2014 6:42 pm

Michele \"1L" Keane wrote:Good work, Doug.  Remember too that you might not get to 180 perfectly.  I ran Boston at an average 177-178 cadence which is what I normally run at the pace that I chose.  My HR was slightly raised at the pace, but I actually attribute that to the heat as 63-65F under the sun was not what I've been training in as of late.   Wink

Thank you, Michele.  I would not have liked a full sun 63 degrees, even if I was acclimated.

As far as cadence, I was around 150 before ChiRunning.  I don't specifically note an increase in pace, but I figure once I get up to the mid to high 170's and stay there, that I can increase the speed overall, if nothing else, than by holding pace longer and rotating my hips.  I just hope that by the time I get there consistently, that I can drop the metronome and get back to the music.
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Re: Fracking the system

Post  ounce on Wed Apr 30, 2014 6:00 pm

So, I've stopped doing CrossFit because I have been told that my 3x/week for 4 weeks, or 12 visits a month can't be done over 6 weeks.  I had been doing that before, but I guess the economy is better and they would rather have no cashflow for 4 weeks every month, than cashflow used over 6 weeks.

This would mean that I can adjust my weight lifting days and run maybe 4 days a week.  Right now the plan is lift weights on T-Th at 24 hour fitness and run M-T-W-F.

Friday would be a long run, but I wanted to get y'alls input on how to do the other 3 days.  I would figure speedwork would be in there somewhere.  Should I do a super long training schedule from now until January (Houston)?  Last year, my training started the 3rd week in August, which made it a 22 week training schedule.

The goal again for the upcoming Houston is to knock off another 30 minutes in time, which would get me a 4:54 time.

And I might be pacing Reina in a 50 mile race in either November or February.  I would be pacing her for the last half.

So, how should I fashion a training schedule, please?  Thanks.
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Re: Fracking the system

Post  mul21 on Wed Apr 30, 2014 8:22 pm

With a MTWF schedule, there's a decent amount of flexibility there depending on how hard you want to train.  Something I had a lot of success with in the meat of my training was doing a tempo/long run back to back.  I wouldn't recommend that for the long haul, but you could certainly do a 6-8 week block like that as one period of your training plan.  I personally don't like a cycle longer than 16 weeks or so because I get bored and lose focus. 

So, if you wanted to do a tempo Monday, long Tuesday, recovery Wednesday, and your long run Friday, I think that would be an ideal schedule to add more mileage than your last cycle and get a little speed in there.  In place of the tempo, you can do a fartlek or some long intervals to mix things up or even skip the speed stuff entirely in weeks you feel like you need some extra recovery.
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Re: Fracking the system

Post  nkrichards on Wed Apr 30, 2014 9:21 pm

I've had very good success with Intervals (varying distances depending on goals) on Monday, Tempo on Wednesday, Long Run on Friday.  I cross train on Tues & Thurs. and Saturday and take Sunday completely off.  My body (old age?) just can't handle quality runs two days in a row but you might do fine if the Tuesday run was an easy recovery day. 

I do find it hard to stick to a training plan for more than 18-20 weeks without getting burned out.  I would suggest a shorter plan maybe concentrating more on speed or cadence or ? and then switch to the 20-22 week marathon training plan at the appropriate time.

Good luck and nice job on the cadence work!
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Re: Fracking the system

Post  ounce on Thu May 01, 2014 2:02 pm

Thank you both for your counsel.  I was trying to think if I got burned out from the 22 week schedule, last cycle.  I don't believe that I did because as the weather got cooler, plus the 3 warm up races (half, 25K and 30K), and getting faster all kind of kept me interested.  But I'll review the schedule.

Running at speed needs to be learned under Chirunning because it involves leaning forward at your ankles more.  And when I've done it, invariably I'm leaning some at my waist because my lower back will hurt later in the day.  So maybe the Monday tempo could end up in the near term as learning to lean better on a track.

So how could it work if I do a 7 week tempo, long run, recovery, rest, long run schedule, then scale back for two weeks for full recovery, then another 7 week schedule of the same.  Can or should I be able to run faster on the 2nd 7 week schedule?

All during this time, I'll be increasing my cadence until I'm around 175-180 spm.  At least 170 spm.  I'm at 168 and fixing to go to 169.

Thanks again.
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Re: Fracking the system

Post  Mark B on Thu May 01, 2014 2:15 pm

It's a shame that the Cross-Fit folks are so inflexible. Their loss, but still.

I'm out of practice working in uptempo runs, but when I did, I put a recovery day between the faster day and the long run. So if you went faster on Wednesday, did a relatively easy lifting session on Thursday, and went long on Friday, that might work.

Or, since you have two days rest after your long run on Friday, you could go fast on Monday, easy on Tuesday with lifting, fast on Wednesday, only lifting on Thursday and long on Friday. That might work.

And yes, I do think you should to be aim for a faster pace in the second seven-week period.
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Re: Fracking the system

Post  mul21 on Thu May 01, 2014 2:22 pm

@ounce wrote:

So how could it work if I do a 7 week tempo, long run, recovery, rest, long run schedule, then scale back for two weeks for full recovery, then another 7 week schedule of the same.  Can or should I be able to run faster on the 2nd 7 week schedule?


Rather than running two 7 week tempo cycles, which is likely to end in overtraining and getting stale by running the same paces too often, I'd break it up into a 4-8-4 plan. The first 4 weeks would be working into speed work with some fartleks and GA runs, the middle 7-8 weeks would be the tempo period, and then the last 4-5 weeks would be sharpening with some intervals (400, 800, 1200, 1600 and you can get creative to do ladder workouts in there) and reduced mileage to taper and still stay sharp.
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Re: Fracking the system

Post  Mark B on Thu May 01, 2014 5:24 pm

@mul21 wrote:
@ounce wrote:

So how could it work if I do a 7 week tempo, long run, recovery, rest, long run schedule, then scale back for two weeks for full recovery, then another 7 week schedule of the same.  Can or should I be able to run faster on the 2nd 7 week schedule?


Rather than running two 7 week tempo cycles, which is likely to end in overtraining and getting stale by running the same paces too often, I'd break it up into a 4-8-4 plan.  The first 4 weeks would be working into speed work with some fartleks and GA runs, the middle 7-8 weeks would be the tempo period, and then the last 4-5 weeks would be sharpening with some intervals (400, 800, 1200, 1600 and you can get creative to do ladder workouts in there) and reduced mileage to taper and still stay sharp.

Ooo. This sounds like a very good plan, Jim. I might need to save the idea, just in case, you know...
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Re: Fracking the system

Post  ounce on Thu May 01, 2014 6:14 pm

@Mark B wrote:It's a shame that the Cross-Fit folks are so inflexible. Their loss, but still.

I'm out of practice working in uptempo runs, but when I did, I put a recovery day between the faster day and the long run. So if you went faster on Wednesday, did a relatively easy lifting session on Thursday, and went long on Friday, that might work.

Or, since you have two days rest after your long run on Friday, you could go fast on Monday, easy on Tuesday with lifting, fast on Wednesday, only lifting on Thursday and long on Friday. That might work.

And yes, I do think you should to be aim for a faster pace in the second seven-week period.
Hey, Mark.  Yeah, I think the owner wouldn't mind it, but his wife (co-owner) is a frugal accountant and I know accountants don't like to let anybody get counter to the program.  So they made their bed and now they can sleep in it.

My weight lifting is not going to be as intense, but I want to work on upper body strength (want 1 chin up), balancing the leg muscles (quad to ham, abductor/adductor, calves and shins), working the core (leg lifts, weighted planks, sit ups, lunges, limbering), and doing some strength moves (squats, cleans, push press).  Weight lifting is going to support the running.  And lose 10 pounds.
@mul21 wrote:
@ounce wrote:

So how could it work if I do a 7 week tempo, long run, recovery, rest, long run schedule, then scale back for two weeks for full recovery, then another 7 week schedule of the same.  Can or should I be able to run faster on the 2nd 7 week schedule?


Rather than running two 7 week tempo cycles, which is likely to end in overtraining and getting stale by running the same paces too often, I'd break it up into a 4-8-4 plan.  The first 4 weeks would be working into speed work with some fartleks and GA runs, the middle 7-8 weeks would be the tempo period, and then the last 4-5 weeks would be sharpening with some intervals (400, 800, 1200, 1600 and you can get creative to do ladder workouts in there) and reduced mileage to taper and still stay sharp.

@Mark B wrote:
@mul21 wrote:
@ounce wrote:

So how could it work if I do a 7 week tempo, long run, recovery, rest, long run schedule, then scale back for two weeks for full recovery, then another 7 week schedule of the same.  Can or should I be able to run faster on the 2nd 7 week schedule?


Rather than running two 7 week tempo cycles, which is likely to end in overtraining and getting stale by running the same paces too often, I'd break it up into a 4-8-4 plan.  The first 4 weeks would be working into speed work with some fartleks and GA runs, the middle 7-8 weeks would be the tempo period, and then the last 4-5 weeks would be sharpening with some intervals (400, 800, 1200, 1600 and you can get creative to do ladder workouts in there) and reduced mileage to taper and still stay sharp.

Ooo. This sounds like a very good plan, Jim. I might need to save the idea, just in case, you know...

Happy to share, Mark!  I'll have to place this on paper and bytes to see how this works out.

What's a GA run?  Thanks for the help, y'all.  I can see another diabolical scheme evolving!
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Re: Fracking the system

Post  mul21 on Thu May 01, 2014 6:23 pm

General Aerobic, not quite as fast as MP but faster than a long run.  Typically a 6-10 mile run.
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Re: Fracking the system

Post  ounce on Fri May 02, 2014 2:23 pm

@mul21 wrote:General Aerobic, not quite as fast as MP but faster than a long run.  Typically a 6-10 mile run.

Gotcha, thanks.

***
Well, I'm going to try to catch up on reporting the runs that I've done since March 27.

April 1 - 66 degrees.  7.94 miles, 1:42:08, 12:51 pace, 133 avg HR, 148 max HR during mile 1, 160 avg SPM

  1. 11:33, 138 bpm, 170 spm
  2. 12:29, 135 bpm, 163 spm
  3. 12:37, 140 bpm, 162 spm
  4. 12:40, 140 bpm, 161 spm
  5. 12:52, 139 bpm, 161 spm
  6. 13:17, 136 bpm, 159 spm
  7. 13:13, 135 bpm, 157 spm
  8. 12:54 pace, 133 bpm, 153 spm

This was the first run after returning from Austin for the ChiRunning workshop.  We were running 200m at 170, so I figured I could do it for a run.  Nnnnnope.  I returned to earth.

April 3 - 71 degrees.  8.09 miles, 1:39:56, 12:21 pace, 141 avg HR, max HR 159 during the last tenth, 163 avg spm

  1. 12:37, 131 bpm, 163 spm
  2. 12:32, 134 bpm, 162 spm
  3. 12:31, 138 bpm, 163 spm
  4. 12:43, 141 bpm, 164 spm
  5. 12:00, 144 bpm, 164 spm
  6. 11:57, 144 bpm, 164 spm
  7. 12:12, 147 bpm, 164 spm
  8. 12:04, 148 bpm, 164 spm


April 6 - 73 degrees.  1,787.38 miles, 3:48:28, 0:08 pace, max elevation 35,901 feet, 10 spm
I COULD do the splits, but decided against it.  Return trip from Sacramento.

April 7 - 54 degrees.  3.68 miles, 42:28, 11:33 pace, 139 avg HR, 154 max HR during the last mile, 164 avg spm

  1. 12:06, 131 bpm, 164 spm
  2. 11:14, 138 bpm, 164 spm
  3. 11:33, 144 bpm, 164 spm
  4. 10:49 pace, 149 bpm, 165 spm


April 10 - 63 degrees.  8.79 miles, 1:41:16, 11:31 pace, 145 avg HR, 161 max HR during the last mile, 165 avg spm

  1. 11:04, 120 bpm, 165 spm
  2. 11:21, 143 bpm, 165 spm
  3. 11:27, 146 bpm, 165 spm
  4. 11:52, 149 bpm, 165 spm
  5. 11:36, 146 bpm, 165 spm
  6. 11:40, 149 bpm, 165 bpm
  7. 11:56, 148 bpm, 164 spm
  8. 11:27, 150 bpm, 165 spm
  9. 11:15 pace, 154 bpm, 165 spm

Please note that I increased the cadence by 1 to 165 spm.

April 14 - 73 degrees.  8.05 miles, 1:44:26, 12:58 pace, 133 bpm, 147 max HR during mile 8, 163 avg spm

  1. 12:26, 127 bpm, 166 spm
  2. 12:49, 129 bpm, 164 spm
  3. 13:01, 131 bpm, 163 spm
  4. 13:20, 133 bpm, 163 spm
  5. 11:59, 135 bpm, 164 spm
  6. 12:47, 135 bpm, 163 spm
  7. 12:46, 139 bpm, 163 spm
  8. 13:36, 135 bpm, 161 spm


This is as far as I can recap for now.

I would like to say that I'm up to 168 spm and will go to 169 on Monday.  I think that once I get up to 175 spm that I can let my heart work on getting efficient.  Right now, it's just a hair ahead of my legs on efficiency, which is fine with me.
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Re: Fracking the system

Post  ounce on Tue May 06, 2014 1:46 pm

Continuing to catch up---

April 16, 50 degrees, 11 miles, 2:20:12, 12:45 pace, 142 avg bpm, 155 max HR during mile 10, 164 avg spm

  1. 12:33, 137 bpm, 165 spm
  2. 12:23, 141 bpm, 166 spm
  3. 12:43, 140 bpm, 165 spm
  4. 12:40, 143 bpm, 166 spm
  5. 13:00, 138 bpm, 163 spm
  6. 13:22, 141 bpm, 163 spm
  7. 12:53, 146 bpm, 164 spm
  8. 12:41, 146 bpm, 164 spm
  9. 12:51, 145 bpm, 165 spm
  10. 12:20, 149 bpm, 164 spm
  11. 12:46, 147 bpm, 162 spm


April 17, 59 degrees, 3.33 miles, 38:49, 11:39 pace, 146 avg bpm, 158 max bpm, 166 avg spm

  1. 12:03, 142 bpm, 165 spm
  2. 11:28, 155 bpm, 166 spm
  3. 11:20, 150 bpm, 166 spm


April 21, 64 degrees, 2.26 miles, 25:20, 11:12 pace, 142 avg bpm, 149 max bpm, 166 avg spm

  1. 11:11, 142 bpm, 166 spm
  2. 11:08, 144 bpm, 167 spm

This was just a 25 minute run, prior to CrossFit.

April 23, 68 degrees, 8.08 miles, 1:35:00, 11:46 pace, 154 avg bpm, 170 max bpm during mile 8, 166 avg spm

  1. 11:44, 141 bpm, 166 spm
  2. 11:40, 146 bpm, 166 spm
  3. 11:45, 152 bpm, 166 spm
  4. 11:51, 157 bpm, 167 spm
  5. 12:01, 155 bpm, 167 spm
  6. 11:43, 157 bpm, 165 spm
  7. 12:07, 161 bpm, 166 spm
  8. 11:23, 164 bpm, 167 spm

Please note that I was increasing a step and the heart rate really increased at mile 4.  I think it's fascinating that increasing turnover by 1 step gets my heart really going.  I still believe that once I get into the 175 range and stay there, the heart will become more efficient.  Plus, I think the legs won't be so far behind, which is not the usual case.

April 30, 64 degrees, 1:31:07, 11:16 pace, 149 avg bpm, 160 max bpm during mile 4, 167 avg spm

  1. 11:36, 133 bpm, 167 spm
  2. 11:08, 145 bpm, 167 spm
  3. 10:59, 148 bpm, 167 spm
  4. 11:11, 155 bpm, 167 spm
  5. 11:08, 152 bpm, 167 spm
  6. 11:32, 152 bpm, 167 spm
  7. 11:13, 153 bpm, 167 spm
  8. 11:07, 153 bpm, 167 spm

Now, this run would be significant against the prior run just above, had I not taken a whole week away from running.  Same course.  Same distance.  4 degrees cooler (not significant).  And my heart rate was lower, plus almost 4 minutes faster.  I even ran a 10:59 one split.

Okay.  Almost caught up.
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Re: Fracking the system

Post  Mark B on Tue May 06, 2014 4:01 pm

I like the trends I'm seeing in these numbers. The 10s also look nice.
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Re: Fracking the system

Post  ounce on Tue May 06, 2014 6:53 pm

These will probably be the fastest numbers until the Fall, due to summertime approaching. 

And, Mark, with regard to your tootsies' technical issues, my issue from the Fall of the medial side of my left heel still collapses today.  There's more wear on the left medial heel than it's compadre on the right.  I'm just not collapsing as far in the Kinvaras, as opposed to the Vomeros.

I have a new pair of Kinvaras that I will start to break in over the next couple of weeks, so it will be interesting to see how much the left collapses, since I'm hitting more mid-foot in my stride, now.  I expect it to still collapse.
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Re: Fracking the system

Post  ounce on Wed May 07, 2014 1:58 pm

Continuing on with the catch up.
Friday, May 2, 61 degrees, 11.94 miles, 2:23:11, 12:00 pace, 144 avg bpm, 157 max bpm during mile 12, 167 avg spm, 12:03 1st half pace, 11:57 2nd half pace.

  1. 12:03, 138 bpm, 167 spm
  2. 11:53, 141 bpm, 167 spm
  3. 12:15, 141 bpm, 167 spm
  4. 12:16, 141 bpm, 167 spm
  5. 11:52, 140 bpm, 165 spm
  6. 11:39, 140 bpm, 165 spm
  7. 12:24, 142 bpm, 166 spm
  8. 11:54, 143 bpm, 166 spm
  9. 11:31, 148 bpm, 167 spm
  10. 12:24, 147 bpm, 167 spm
  11. 11:42, 150 bpm, 166 spm
  12. 12:03 pace, 151 bpm, 166 spm


This was an out 'n back run.  Prior to that morning, I should've increased my cadence to 168 because I was ready.  But I decided to see what my HR would be on a longish run.  I have been noticing that my HR seems to go up into the high 140's to 150's during a run when I have increased by 1 step.  So what would happen if I kept the same 167, when I was ready to move up?  And the answer was that my heart was getting more efficient on this run.  I only hit 150+ on the last two miles. 

So, I feel I'm on the right track on WHEN to increase the cadence by 1 step.


Monday, May 5.  Monday was a try on some speedwork.  3 mile warm up and 3 880's with 90 second rest, all at Memorial Park and it's 440 yard track.  The 3 mile warm up was at a 11:41 pace, avg HR of 143, and 169 spm.

Now the three 880's.  So, I didn't hit the Lap button after each 440.  There was a dual reason to do this.  1.  Hey, it's speedwork.  2.  Doing ChiRunning under speed is something I need to learn.  Prior attempts caused my lower back to hurt, post-run, because I was bending some at the waist, rather than leaning at the ankles.  So, I need to find the sweet spot that essentially exists as if I was being pulled by a string attached juuuust below the belly button.  Then, I lean back at the waist a hair to hopefully make a straight line from my shoulders to my ankles.  Afterwards, throughout the day, no back pain.

1.  5:07, 9:46 pace, 152 avg HR, 162 max HR, 167 spm
2.  4:57, 9:38 pace, 158 avg HR, 166 max HR, 168 spm
3.  4:54, 9:28 pace, 159 avg HR, 169 max HR, 171 spm

For those of you that remember last Fall where I was doing some Yasso's, before doing 1L's mile repeat, these times are 5-20 seconds slower than the Yasso times.  But, that's okay.

Now, I'm caught up.
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Re: Fracking the system

Post  ounce on Wed May 07, 2014 2:13 pm

So this morning, doing a ~1 hour interval, or specifically a 1 mile warm up, 3.90 miles at a good clip, then a 0.10 mile recovery.  Afterwards, I went to 24 hour fitness and lifted some weights, planks, and goblet squats.  I even did some ankle balancing exercises on a flimsy PT wiggle bubble. 

This was also another opportunity to work on my leaning at the ankles for some speed.  It was 65 degrees, with a dewpoint of 65 degrees, with a light SE wind.  My metronome was set on 169 spm.

5.01 miles, 54:21, 10:51 pace, 154 avg HR, 166 max HR during mile 4, 169 avg spm.

  1. 11:01, 141 bpm, 169 spm (warm up)
  2. 10:35, 153 bpm, 169 spm
  3. 10:37, 155 bpm, 169 spm
  4. 10:56, 159 bpm, 169 spm
  5. 10:48 pace, 162 bpm, 169 spm


Only during the last mile did I start to feel winded.  I was able to easily maintain the 169 spm, even though this was only the second time at this cadence.  In fact, there were a few times, when I was going faster than 169 and I had to throttle back.  I believe next Monday, I'll do 170.  The legs are evidently ready.

Thanks for stopping by.
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Re: Fracking the system

Post  ounce on Thu May 08, 2014 10:21 am

No running, today, in advance of tomorrow's long run.  It might be raining tomorrow, too.  In the off season, I have a tendency not to run in the rain.  I'll just have to take a look at radar in the morning.

But I did do some light core work, while watching an episode from the 9th and final season of "X-Files".
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Re: Fracking the system

Post  Mark B on Thu May 08, 2014 10:27 am

I wouldn't imagine that even the most robust ankle exercises would stop the sort of pronation you mention. (You're supposed to "collapse" a bit as you absorb shock from the landing - because that's what loads the springs. If you removed all of that motion, you'd break.) Still, the rest of your ankles probably appreciate the assistance from the once-loafing support muscles. Smile

I'm impressed with your self-control as you ramp up the cadence.
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Re: Fracking the system

Post  ounce on Thu May 08, 2014 10:56 am

@Mark B wrote:I wouldn't imagine that even the most robust ankle exercises would stop the sort of pronation you mention. (You're supposed to "collapse" a bit as you absorb shock from the landing - because that's what loads the springs. If you removed all of that motion, you'd break.) Still, the rest of your ankles probably appreciate the assistance from the once-loafing support muscles. Smile

I'm impressed with your self-control as you ramp up the cadence.

Thanks, Mark.  I remember from the PT folks that if I corrected the ankle to where it doesn't collapse on landing, that it would probably throw something else out of kilter, like a knee or hip or something.  I am starting to notice a little internal left knee pain when I'm wearing the original pair of orange Kinvaras.  This might be the indication this pair is over the hill.  Part of the purpose of the run tomorrow is to see if I wear one of the other two pairs and have the same knee pain.  If no pain, the orange pair becomes retired.

As far as the cadence, well, I'm treating it as the major change for dropping time, this cycle.  So, it needs to get a lot of attention.  I am surprised that my legs are ready for the next increase to 170.
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Re: Fracking the system

Post  nkrichards on Fri May 09, 2014 9:44 am

@Mark B wrote:
I'm impressed with your self-control as you ramp up the cadence.

+1 

I bought a metronome a couple years ago but got frustrated and gave up.  I'm very impressed with your dedication and the resulting improvement.  Makes me tempted to dig it out and give it another try...especially since I'm not training for anything specific right now.  I think I tried to go from my natural cadence of around 160 up to 170 or more in one huge jump rather than ramping up slowly like you did.

Do you set it to beep every step?  every other step?
Do you use it on all runs or just a portion?
Do you use it for the entire run including warmup and cooldown?

Keep up the good work and thanks for keeping us posted on your progress.
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Re: Fracking the system

Post  ounce on Fri May 09, 2014 10:25 am

@nkrichards wrote:
@Mark B wrote:
I'm impressed with your self-control as you ramp up the cadence.

+1 

I bought a metronome a couple years ago but got frustrated and gave up.  I'm very impressed with your dedication and the resulting improvement.  Makes me tempted to dig it out and give it another try...especially since I'm not training for anything specific right now.  I think I tried to go from my natural cadence of around 160 up to 170 or more in one huge jump rather than ramping up slowly like you did.

Do you set it to beep every step?  every other step?
Do you use it on all runs or just a portion?
Do you use it for the entire run including warmup and cooldown?

Keep up the good work and thanks for keeping us posted on your progress.

Hey, Nancy, thanks.  The metronome is set to the same tone beep on every step.  But I run at 4 a.m., so every step beeping isn't disturbing anyone, but me.  If I see someone approaching, then I'll turn the durn thing off.

I use it on all runs and for the entire run.  I do recommend jumping 1 step per week or when your body is ready for the next step.  My heartrate went up about 10-15 bpm at a new step rate, but then it settles down a bit in a couple of days.  When my HR settles at the HR before the new step rate, then I'll increase it another step.  After creeping up from 160 to 169, I know what to look for on increasing.

If you're running on a trail with a lot of people, you may consider dividing the metronome rate in half, so it doesn't chirp as much. Or even every other step.
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Re: Fracking the system

Post  ounce on Fri May 09, 2014 12:03 pm

One other thing, Nancy.  I use the same cadence whether I'm doing 12:30 miles or 880's at a 9:45 pace.
***
My almost 2 month old Forerunner 220 decided not to measure distance today.  When I uploaded the flawed data to my account with Garmin Connect, the route was all there on the map.  All 9 miles.  It wanted me to believe that I just ran 0.71 miles.

My energy level was out of kilter or my ability to concentrate was reduced because it was difficult to maintain cadence, even though I was being told after uploading that I was cooking at 169, as planned.  Nah.

So I have no splits, but it was 73 degrees with 100% humidity!
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Re: Fracking the system

Post  ounce on Mon May 12, 2014 11:58 am

Sunday night, I got an email from Garmin requesting information on my 220 and access to my GarminConnect account (set it to "Everyone").  I'm sure they will want me to do the software upgrade because SURELY   Rolling Eyes  since I've been running with no problems with the watch when I needed the upgrade, that now that it's not measuring the distance I need the upgrade.

I had some sleeping problems, last night, so the run and weights I wanted to do fell by the wayside.  Although, if I had just waited another hour, I could've just done the running and the weights, then work, all on 90 minutes of sleep.  I ended up getting about 4.

My boss is gone until Thursday, so I think I'll scoot earlier than normal and do the run, this evening.  Yes, things must be weird if I'm going to run in the daylight.  And track work, to boot!
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