Training Log Archive: cmorse

Geocaching with the boys over at Campbell's Peaceful Valley Area. Found the first two stages of Avalon Gone, but spent a good 20 minutes searching for the 3rd of 4 and came up empty. Nice morning to be out - was sunny early, clouding over by the time we got over there. Time logged is 'moving time' as shown on GPS, I think we were out for 90 minutes or so.

SLR > Webster on roads, then picked up old Soapstone course from 3rd waterstop to Gulf Road. Hung out and commiserated with a dwindling group of Saturday Striders. Did Sampler+ with Bradley and Ginny. Nice morning, good pace. Brad peeled off early on moonlight portion, Ginny & I continued on up to the ridge wherein I headed S toward home and she worked her way around the mountain.

running out to lake and back with Hayden (on bike)

ran the road back at a pretty hard pace to see if I could PR the route.

Tried to run at a nice even tempo in order to figure out my baseline stride rate. Rather than trying to watch my time and count for a minute, I merely timed myself for 100 double paces at three different points, trolley bed out and back, and once midway through. 1:13.6, 1:14.0, 1:13.2 So if my math is correct that works out to a stride rate of 163 per minute. I was reading that a turnover rate of 180 per minute is most efficient (for roadies at least) and even in terrain, if I can turn my legs over 10% faster, that should equate to reduction in times of 10% for a given effort level right?

Yeah, I've been thinking about how a bunch of other folks my age are so much faster than I am in a sprint where I really didn't make any major errors - so its got to come down to raw speed at some point. Something to work on I suppose. I was reading on the running music thread about the podrunner site where the owner does electronic music mixes at specific bpm as training aids for runners. Might give that a try...

been slacking on the ups...