I just bought myself a Garmin Foot Pod a few days ago. Today is the first time I used it for my run. I used it in my weekly long run (last ~2hours or 18km) with phone's metronome on, and set at 180 beats per minute.
After the run, I looked at the run cadence data and found several interesting findings:-
1. For the first 20 mins, I was running at 182 spm.
2. Eventually, my run cadence dropped to 180 spm.
3. When I tried to speed up for 2 mins right after 1 hour of running, my run cadence further dropped to 176 spm.
4. When I ran back at my original targeted speed of ~6:45 min/km, my run cadence increased back to 178 spm.
5. The run cadence of 178 spm only last for another 20 mins before it dropped back to 176 spm.
6. At close to 2 hour of run, I again increased my speed. This time, my run cadence increased back to 178 spm for only around 5 mins before it dropped back to 176 spm.
7. At the end my long run, where I was getting real tired, my run cadence varied from 176 spm to even 172 spm.
From the data, two areas that I need to focus on in order to maintain my run cadence of 180 spm, ie. when I increases my speed and when I get tired. Apparently, I didn't respond well with my phone's metronome. Or, I could be even worse without the metronome on. I will try out one day to find out.
Sunday, September 14, 2014
Tuesday, August 5, 2014
New Chaprter
After started running consistently for probably 3.5 years, I finally managed to log > 80km/month, ie. more than 20km/week, continuously for the last 5 months. While I have to stop or slow down my progress due to injury (and surgery) last year, this kind of mileage is considered a big achievement. The drawback is, my training pace is a lot slower (10%) than when I initially started. This is mainly due to the fact that I am more careful after the 1st injury that I have back in 2012. Since then, I have been paying attention to my running form, stay slow, and carefully increasing my mileage.
I kind of decided that this is my target for now while I will be working to improve my speed slowly from now onwards. From what I read so far, tempo run and interval run are what I need to include in my training routine. I just need to figure out how to put in.
Inspired by these 2 videos regarding marathon training (Part 1, Part 2), as a new chapter in my running life, I have decided to try out barefoot running. As mentioned in the videos, I will only do that for my training on the familiar route, ie. running track. I just started with 400m last weekend and the feel is totally different. I can really feel the hardness of the track on every step of my run. I plan to keep to that distance until I am very comfortable with the distance and pace, before I add in a little bit more. No timeline, no target for this barefoot training and I just hope to have a stronger feet as time goes by.
I kind of decided that this is my target for now while I will be working to improve my speed slowly from now onwards. From what I read so far, tempo run and interval run are what I need to include in my training routine. I just need to figure out how to put in.
Inspired by these 2 videos regarding marathon training (Part 1, Part 2), as a new chapter in my running life, I have decided to try out barefoot running. As mentioned in the videos, I will only do that for my training on the familiar route, ie. running track. I just started with 400m last weekend and the feel is totally different. I can really feel the hardness of the track on every step of my run. I plan to keep to that distance until I am very comfortable with the distance and pace, before I add in a little bit more. No timeline, no target for this barefoot training and I just hope to have a stronger feet as time goes by.
Sunday, April 27, 2014
Brooks Pureflow 2
The Brooks Ghost 6 doesn't really give me good mileage. I finally switched to forefoot landing with the hope of no injury from running and my running shoes can last longer.
This time, I decided to try out minimalist shoes, Brooks Pureflow 2. Due to the old model, I got the shoes for RM170, which is quite a discount from what I normally pay for new a pair of shoes. However, since the outsole is thinner, I don't expect it to last longer than my previous shoes. But, my target is to get it works for 170km, which will be similar to or better than what I am paying for previously. I'll see.
These are the specification of the shoes:-
This time, I decided to try out minimalist shoes, Brooks Pureflow 2. Due to the old model, I got the shoes for RM170, which is quite a discount from what I normally pay for new a pair of shoes. However, since the outsole is thinner, I don't expect it to last longer than my previous shoes. But, my target is to get it works for 170km, which will be similar to or better than what I am paying for previously. I'll see.
These are the specification of the shoes:-
Specifications
Weight: 8.8 oz.
Profile (Heel): 28 mm
Profile (Forefoot): 24.5 mm
Drop from heel to forefoot: 3.5 mm
NTCRC Run 2014
This is my first run out of the island. Before joining this run, I have read quite a lot of good comments on the run especially the food provided after the run. It is true.
In this year, when all the registration fees for joining a race are all increasing, I really feel that I should be paying more for the run. For a RM20 run, we were given a dry fit singlet. The singlet distribution is so well prepared that it had the BIB and singlet put inside the same packing bag with your name written outside the bag. Despite good food provided after the run, there are 3 drum teams close to the end of the finish line to cheer you up. This is the first run that I experience something like that. Would that make any different? I guess so, I was kind of tired at the end of 1~2km but the running spirit kicked when I heard the drum beat from the 1st drum group. That kept me moving on with steady pace until the end of the run. Although the finishing medal size is slightly small, but it is gold platted. Without a detail look to those never join this kind of race, it looks like a gold medal of the champion!
A very fulfilling run that I would certainly join next year if the timing is right.
In this year, when all the registration fees for joining a race are all increasing, I really feel that I should be paying more for the run. For a RM20 run, we were given a dry fit singlet. The singlet distribution is so well prepared that it had the BIB and singlet put inside the same packing bag with your name written outside the bag. Despite good food provided after the run, there are 3 drum teams close to the end of the finish line to cheer you up. This is the first run that I experience something like that. Would that make any different? I guess so, I was kind of tired at the end of 1~2km but the running spirit kicked when I heard the drum beat from the 1st drum group. That kept me moving on with steady pace until the end of the run. Although the finishing medal size is slightly small, but it is gold platted. Without a detail look to those never join this kind of race, it looks like a gold medal of the champion!
A very fulfilling run that I would certainly join next year if the timing is right.
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