I mentioned last post how my cadence is low compared to what most coaches would encourage so I thought I would try to push it up around 90rpm (180 steps/minute) to see what it feels like. The last time I trained, I averaged 76-78 rpm but I wasn't in barefoot shoes, and with barefoot shoes, I've been around 80-83 rpm.
All I have to say is 90 rpm means moving your feet fast! Whoa, I kept looking at my watch and for a while I couldn't get above 87rpm. I was on a night run and was glad nobody could see me because I felt ridiculous. At 90 rpm, it was kind of like sprinting in place, with just a slight forward motion. So for two miles I ran at 90 rpm and I noticed something - the natural motion required to move my feet that fast forced me to start picking up my feet before they hit the ground, leading to a lighter step and almost a cycling motion. My pace didn't really change and it wasn't exhausting to move my feet that fast. The hardest piece was the mechanics - I had to constantly think about moving my feet faster than I was used to moving them.
My goal is not to always run at 90 rpm. But I think 86+ rpm will improve my form, be less damaging to my feet, and easier on my calves over the long miles. Now I've got to train my body to do it!
1/16, 4.5 mi, 8:21/mile
After eating my weight in Chinese dumplings, I went for this night run. I don't often run at night so I was pleasantly surprised with how my body responded. I wasn't too sore after the long run on Saturday and the legs loosened up after the first couple miles. This was where I experimented with cadence for the middle two miles.
1/18, 5.5 mi, 8:15/mi
Hill run into Hendricks park and down the backside. Coming back along Fairmount adds a little uphill for the last mile or so as well. Shoes were wet and slippery on the inside - side effect of barefoot shoes w/o socks. Splashed through some extra puddles to try and clean them out a little bit.
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