Funkadelic Happening

Tuesday, March 17.  On this day, I ran 4 miles.  I don't remember why I didn't run farther, but I didn't.  I had it in my notes that I increased the cadence to 170 for the final mile.  It was 62 degrees that morning.

4 miles, 52:45, 13:11 pace, 143 avg bpm, 152 max bpm during mile x, 167 avg spm, 0.73 m stride length
1.  12:54, 145 bpm, 168 spm, 74 sl
2.  13:23, 145 bpm, 167 spm, 72 sl
3.  13:17, 149 bpm, 170 spm, 72 sl
4.  12:29, 148 bpm, 172 spm, 57 sl---57????  lol.

I can tell from the splits on miles 2 and 3 that I was pretty tired, but increasing the cadence to 170 for mile 4 sure did lower the split.  But I figure the watch messed up on the stride length of 0.57, when I consistently run in the mid-70's.

ounce wrote:I figure the watch messed up on the stride length of 0.57, when I consistently run in the mid-70's.

Maybe you were tip-toeing through the tulips.

With my ukelele that you didn't see.

Friday, March 20.  On this day, 8 miles was the run.  I don't remember why 8 miles, but this gave me about 19 miles for the week.  It was around 68 degrees again and the cadence target was 168 spm.

8 miles, 1:43:06, 12:53 pace, 156 avg bpm, 173 max bpm during mile 4, 168 avg spm, 0.74 m avg stride length.
1.  12:42, 138 bpm, 169 spm, 75 sl
2.  12:24, 151 bpm, 167 spm, 78 sl
3.  13:00, 155 bpm, 169 spm, 73 sl
4.  12:04, 166 bpm, 169 spm, 79 sl
5.  12:54, 160 bpm, 168 spm, 74 sl
6.  13:31, 159 bpm, 166 spm, 70 sl
7.  13:12, 159 bpm, 166 spm, 74 sl
8.  13:20, 161 bpm, 168 spm, 72 sl

Looking at the numbers, seemingly for the first time, and knowing the course very well, I...ah!...I remember there was a girl behind me during mile 4 and I remember I wanted to stay ahead of her.  That explains the faster split and subsequent cratering of the subsequent splits.  Endurance is not me on this run.

The week of March 24 began a plan of increasing the cadence to 170 steps per minute and a 4 day (M, T, Th, F) running schedule of ~6.70 miles, which is from my apt to a water fountain at Memorial Park and back.  This will be a 4 week program to get myself used to 170 spm, get some endurance, and see what the adaption to 170 becomes.

wk 1- 6.7 miles @ 170 with 58 degrees and a dewpoint of 58.
6.69 miles, 1:23:56, 12:33 pace, 143 avg bpm, 153 max bpm during mile 6, 169 avg cadence, 0.76 m avg stride length
1.  12:14, 132 bpm, 168 spm, 78 sl
2.  12:26, 140 bpm, 170 spm, 76 sl
3.  12:48, 140 bpm, 167 spm, 75 sl
4.  12:20, 145 bpm, 169 spm, 77 sl
5.  12:56, 147 bpm, 170 spm, 73 sl
6.  12:38, 148 bpm, 169 spm, 75 sl
7.  12:28 pace, 149 bpm, 170 spm, 76 sl

As I remember from last summer's cadence increasing plan, the Tuesday and Friday runs were the most tiring.

The Tuesday edition of 6.7 @170 spm was moved to Wednesday.  It was 60 degrees with a dewpoint of 58, a bit below seasonal.  I'm still using the gnome (metronome) as my cadence enforcer at the setting of 170.  History tells me that 169 spm as measured by Garmin is acceptable.

6.67 miles, 1:25:05, 12:46 pace, 143 avg bpm, 154 max bpm during mile 5, 169 spm, 0.75 m avg stride length
1.  12:41, 133 bpm, 168 spm, 75 sl
2.  12:33, 141 bpm, 170 spm, 76 sl
3.  12:52, 144 bpm, 170 spm, 74 sl
4.  12:36, 146 bpm, 168 spm, 76 sl
5.  13:14, 145 bpm, 169 spm, 72 sl
6.  12:43, 147 bpm, 169 spm, 75 sl
7.  12:38 pace, 147 bpm, 170 spm, 75 sl

Wednesday, March 25.  It was 60 degrees with a dewpoint of 58.  Same cadence of 170.

6.67 miles, 1:25:05, 12:46 pace, 143 avg bpm, 154 max bpm during mile 4, 169 avg spm, 0.75 m avg stride length
1.  12:41, 133 bpm, 168 spm, 75 sl
2.  12:33, 141 bpm, 170 spm, 76 sl
3.  12:52, 144 bpm, 170 spm, 74 sl
4.  12:36, 146 bpm, 168 spm, 76 sl
5.  13:14, 145 bpm, 169 spm, 72 sl
6.  12:43, 147 bpm, 169 spm, 75 sl
7.  12:38 pace, 147 bpm, 170 spm, 75 sl

Friday, March 27, week 1, day 3 of the 6.7 mile at 170 pace endurance and conversion training runs.  (yes, I'm paid by the word, not the content.)  A cold front had knocked temps down from 60 on Wednesday to 45 on that Friday.

6.7 miles, 1:21:52, 12:12 pace, 138 avg bpm, 153 max bpm during mile 6, 169 avg cadence, 0.78 avg stride length
1.  12:15, 135 bpm, 168 spm, 78 sl
2.  12;10, 135 bpm, 170 spm, 78 sl
3.  12:00, 140 bpm, 169 spm, 79 sl
4.  12:11, 135 bpm, 168 spm, 78 sl
5.  12:35, 138 bpm, 170 spm, 75 sl
6.  12:02, 140 bpm, 170 spm, 79 sl
7.  12:11 pace, 145 bpm, 170 spm, 78 sl

Boy, looking at the stride length, then spm, and then the time, it's interesting to see the effect of stride length, then cadence to see how the split varied.

Saturday, March 28, day 4 of week 1 of 6.7 miles at 170 cadence.  Last year, when I was doing this 4 day a week at X cadence program, the 4th day of the week was the slowest day of the week.  Uh...

3.02 miles, 40:44, 13:30 pace, 130 avg bpm, 138 max bpm, 169 avg cadence, 0.71 m avg stride length
1.  13:08, 124 bpm, 169 spm, 73 sl
2.  13:35, 133 bpm, 169 spm, 70 sl
3.  13:44, 132 bpm, 168 spm, 70 sl

I was so tired that morning.  It was even 54 degrees!  I knew there were not going to be many more cool mornings and I hated to waste it.  No choice.

Week 2 of 6.7 miles at 170 cadence.  Monday, March 30, was 62 degrees with the same dewpoint, which means 100% humidity.  Oh, joy.  I don't specifically remember this run, but seeing over 60 degree mornings are not nice, but it's part of the heat acclimation process to those lovely mornings of 76 degrees, wet shoes, wet socks, wrinkled toes, wringing the headband 4 or 5 times, and weight loss of 5-9 pounds depending on distance.

6.66 miles, 1:24:14, 12:38 pace, 147 avg bpm, 160 max bpm during mile x, 169 avg cadence, 0.75 m avg stride length
1.  12:52, 137 bpm, 169 spm, 74 sl
2.  12:43, 143 bpm, 170 spm, 74 sl
3.  13:00, 144 bpm, 169 spm, 74 sl
4.  12:39, 150 bpm, 169 spm, 76 sl
5.  12:39, 152 bpm, 169 spm, 75 sl
6.  12:04, 154 bpm, 169 spm, 79 sl
7.  12:24 pace, 153 bpm, 170 sl, 77 sl

Tuesday, March 31.  wk 2, day 2 of 6.7 miles at 170 cadence.  64 degrees with 100% humidity. 

6.69 miles, 1:24:32, 12:39 pace, 144 avg bpm, 154 max bpm during mile 4, 169 avg cadence, 0.75 m avg stride length
1.  12:34, 138 bpm, 169 spm, 76 sl
2.  12:28, 142 bpm, 169 spm, 76 sl
3.  12:33, 143 bpm, 169 spm, 76 sl
4.  12:43, 146 bpm, 169 spm, 75 sl
5.  12:59, 145 bpm, 170 spm, 73 sl
6.  12:40, 147 bpm, 170 spm, 75 sl
7.  12:33 pace, 147 bpm, 170 spm, 75 sl

Thursday, April 2, day 3 of week 2.  70 degrees with 100% humidity, although there was a breeze.

6.7 miles, 1:26:33, 12:53 avg pace, 151 avg bpm, 161 max bpm during mile 5, 168 avg cadence, 0.74 m avg stride length

1.  13:03, 138 bpm, 167 spm, 74 sl
2.  12:43, 148 bpm, 170 spm, 75 sl
3.  12:54, 150 bpm, 170 spm, 74 sl
4.  12:59, 152 bpm, 168 spm, 74 sl
5.  12:55, 155 bpm, 169 spm, 74 sl
6.  12:58, 157 bpm, 169 spm, 73 sl
7.  12:41 pace, 159 bpm, 168 spm, 75 sl

Friday, April 3, week 2, and day 4.  71 degrees and 70 degrees dewpoint.  Typically, the 4th day is the slowest.

6.69 mlies, 1:28:54, 13:17 pace, 142 avg bpm, 165 max bpm during mile 5, 168 avg cadence, 0.72 m avg stride length

1.  12:53, 133 bpm, 169 spm, 74 sl
2.  12:58, 138 bpm, 170 spm, 73 sl
3.  12:48, 142 bpm, 169 spm, 73 sl
4.  13:25, 145 bpm, 167 spm, 72 sl
5.  13:52, 145 bpm, 169 spm, 69 sl
6.  13:40, 144 bpm, 165 spm, 71 sl
7.  13:04 pace, 145 bpm, 165 spm, 74 sl

A tale of two runs.  1st half around 12:53 and the 2nd half around 13:30.

This past Monday, April 6 and week 3 of 6.7 miles at 170 steps per minute.  It seems the 70's are now the norm for morning running.  Also, I've fallen down twice in these 3 weeks with my foot catching a slight high point in the sidewalk.  I think it's due (besides not lifting my foot high enough) to the rapidity of the cadence and getting accustomed to the turnover.  Also, I'm continuing to walk up the 6 flights of stairs once a day, and only a couple of times twice a day.  My fanny really aches when I run the day after a twice a day climb.  My hamstring has not been hurting, unless I move my leg in a position that is not usual, like leaning down and reaching out & away from the hamstring.

6.7 miles, 1:26:03, 12:51 pace, 143 avg bpm, 155 max bpm during mile 3, 169 avg cadence, 0.74 m avg stride length
1.  12:28, 135 bpm, 169 spm, 76 sl
2.  12:10, 142 bpm, 169 spm, 78 sl
3.  12:47, 146 bpm, 169 spm, 74 sl
4.  12:53, 145 bpm, 169 spm, 74 sl
5.  13:16, 145 bpm, 169 spm, 72 sl
6.  13:41, 144 bpm, 169 spm, 70 sl
7.  12:37 pace, 143 bpm, 167 spm, 76 sl

Tuesday, April 7, wk 3, day 2, 69 degrees, and 69 degrees in dewpoint.

6.72 miles, 1:27:50, 13:04 pace, 141 avg bpm, 154 max bpm during mile 3, 178 avg cadence, 0.73 m avg stride length
1.  12:45, 134 bpm, 169 spm, 74 sl
2.  12:28, 144 bpm, 170 spm, 76 sl
3.  13:07, 142 bpm, 169 spm, 72 sl
4.  12:47, 143 bpm, 167 spm, 75 sl
5.  13:24, 143 bpm, 168 spm, 71 sl
6.  13:45, 139 bpm, 164 spm, 71 sl
7.  13:02, 143 bpm, 167 spm, 74 sl

Thursday, April 9, day 3 of week 3 and 74 degrees and 71 degree dewpoint with a nice breeze.

6.68 miles, 1:27:09, 12:54 pace, 149 avg bpm, 158 max bpm during mile x, 169 avg cadence, 0.74 m avg stride length
1.  12:43, 143 bpm, 170 spm, 75 sl
2.  12:49, 146 bpm, 169 spm, 75 sl
3.  12:48, 149 bpm, 169 spm, 73 sl
4.  12:49, 150 bpm, 169 spm, 74 sl
5.  12:54, 152 bpm, 168 spm, 74 sl
6.  13:06, 153 bpm, 169 spm, 73 sl
7.  12:58 pace, 152 bpm, 168 spm, 74 sl

Yesterday, Friday, April 11.  This was the 4th day of the 3rd week.  And it was 71 degrees.  I knew it was maybe going to be a tougher run as history tells me.  Target cadence again was 170, as it was for the past 11 runs.

6.73 miles, 1:31:33, 13:37 pace, 135 avg bpm, 151 max bpm during mile X, 162 avg cadence, 0.73 m avg stride length.
1.  13:04, 128 bpm, 169 spm, 73 sl
2.  12:57, 137 bpm, 169 spm, 73 sl
3.  13:04, 140 bpm, 168 spm, 73 sl
4.  13:20, 141 bpm, 165 spm, 73 sl
5.  14:23, 135 bpm, 155 spm, 72 sl
6.  14:32, 132 bpm, 154 spm, 72 sl
7.  14:03 pace, 132 bpm, 155 spm, 74 sl

Yup, 4th run of the week blues.  lol.

And I'm all caught up on the runs!  Yea!!!!  Y'all have a good Sunday.

Happy Birthday, Doug!!!!!  Keep up the good work.

Happy birthday! Congrats on getting caught up on runs.

Michele \"1L" Keane wrote:Happy Birthday, Doug!!!!!  Keep up the good work.

Thanks, Miche1e.  Yeah, I'm working on it.

Julie wrote:Happy birthday! Congrats on getting caught up on runs.

Thanks, Julie!  Boy, catching up was no easy thing.  Good luck with your taper.

Happy belated birfday, Doug! Good job on the steps at work, but remember to pick up your feet on the sidewalks!

Good luck as the temps and humidity go back to the ridiculous range. Train where you live long enough, and Badwater would seem like a frolic.

Stairs, running, a birthday...you've been busy!  Looking good.  Hope the birthday was a good one.

Thanks very much, y'all.

***

Going to catch up on the runs.

April 15 and 6.71 miles at 170 cadence.  I remember that I wanted to use this particular week as a recovery week after doing 3 weeks at 170.  I didn't want to accumulate and accumulate and accumulate without cutting back a bit to give my body a break.

6.71 miles, 1:23:46, 147 avg bpm, 160 max bpm during mile 7, 168 avg cadence, 0.77 m avg stride length
1.  12:31, 136 bpm, 169 spm, 76 sl
2.  12:37, 144 bpm, 169 spm, 75 sl
3.  12:29, 146 bpm, 168 spm, 77 sl
4.  12:33, 149 bpm, 167 spm, 77 sl
5.  12:50, 150 bpm, 168 spm, 77 sl
6.  12:19, 153 bpm, 168 spm, 78 sl
7.  11:47 pace, 156 bpm, 167 spm, 82 sl

He's back!

Nice job on this run. I like how you're stringing us along as you happily run a couple of weeks in the future.

Well, Mark, it's not my intent, but I've learned to not get too far behind.  I would NEVER want to string somebody along! 

***

Friday, April 17.  I wanted to run longer on this day.  I didn't want to be able to JUST run 6.71 miles.  I think that I'm going to do some of the X distance at 170 on MTW, then on Friday do a longer run at a lower cadence.  I have to fit in some speed work to ensure my hamstring is healed and getting stronger.

Target cadence was 166 spm.

10.71 miles, 2:22:08, 13:16 pace, 145 avg bpm, 156 max bpm during miles 9 and 11, 164 avg cadence, 0.74 m stride length.

1.  12:48, 137 bpm, 165 spm, 76 sl
2.  12:55, 142 bpm, 166 spm, 75 sl
3.  13:13, 143 bpm, 163 spm, 75 sl
4.  13:21, 148 bpm, 163 spm, 74 sl
5.  13:01, 144 bpm, 164 spm, 75 sl
6.  13:32, 143 bpm, 163 spm, 73 sl
7.  13:51, 146 bpm, 164 spm, 71 sl
8.  13:04, 147 bpm, 166 spm, 74 sl
9.  13:38, 146 bpm, 165 spm, 72 sl
10. 13:32, 148 bpm, 164 spm, 73 sl
11. 12:58 pace, 150 bpm, 166 spm, 75 sl

So, this pretty much confirms that I need some work at longer distances.