As I didn’t run at all last weekend (naughty, I know), my main objective for today was to catch up on my distance progression in my long slow run. Ideally, I should have been doing 10K, but as my longest run in recent weeks was only 7K, I told myself that as long as I completed 8.5K I would be happy enough – which, of course, was a lie, but whatever gets you out the door, right?
I headed for the seafront at around 8:00 am and was relived that the weather had calmed down a lot since yesterday. No rain, no wind, just a nice cool temperature and a little bit of sunshine peeking through the clouds.
As this was to be a long run, I used the 3:1 run/walk ratio that I have been using for the last few weeks and reminded myself that, even though the walk breaks make it easier to run faster, I would have to take it easy if I wanted to get past 8.5K. That, of course, wasn’t easy as I was feeling pretty good and really just wanted to run at whatever pace felt comfortable, but I tried to rein it in as much as I could.
After the first few kilometres, instead of getting tired and wanting to give up, I actually found myself getting faster. The three minute running segments, which had me checking my watch at least once a minute during the first half of the run, seemed to speed up towards the end, and before I knew it I was done. 10K in 1:06:21, which is just over a minute short of my 10K PB. Not bad for my first 10K since July and my first ever 10K using run-walk-run.
I also downloaded the Runzi app to track my cadence, which probably wasn’t a great idea as cadence decreases during walk breaks. However, I was encouraged to see that it recorded my average cadence for the run as 152 steps per minute. Again, not bad considering there was a bit of walking in there, so it will be interesting to see what it comes out with when I use it for my next continuous run.
How’s your training going? Do you track your cadence as well as your distance and pace? What tools, techniques or apps do you use to help improve your running form? Please share your thoughts in the comments.