A couple posts back, I wrote about how Coach Jack Daniels (and others) have written about how important turnover is in an athlete’s speed. Daniels maintains that 180 strikes/minute is the ideal number that will let athletes gain speed but not at the expense of making them think too much or unduly change-up their running form.
That said, on this morning’s 6.11 (I like the random numbers, what can I say!?), which wasn’t really anything besides a maintenance run following Tuesday’s speedish run and in advance of tomorrow’s tempo, for the second part of my run I counted. And counted. And counted. And attempted to do some mental math (not my strong suit, but I managed).
For the record, it is way easier to count armswings than it is to count the number of times my foot hits the pavement.
How’d I fare? Well, from the about 5 times I did counted, the numbers ranged from around 94 to about 100.
Honestly, I haven’t done this (counted) since 2008, at least from what I can remember.
And really, I don’t know that I even counted correctly, since I was only counting right arm-armswings (because again, counting armswings is way easier than counting footsteps).
When I did a little interwebs research about this just now, it seems like my values are either a) at maximal efficiency (which seems hard to believe because I wasn’t going much faster than MP this morning) or b) could stand to see some improvement. I’ll tell myself that the latter is the truth.
In the quest of self-improvement…. because we all know I will probably start counting my armswings and footsteps prolifically now… I happened upon an AWESOME site by a vegan athlete (I’m in love!), Matt Frazier, who also has some great instructions as to how to make your cadence quicker and lighter. While I’m not a fan of the dreadmill, I think next time I have the opportunity to, I’ll hop on a high school track to give his recommendations a try. Thanks, Matt!
So what’s the rest of the week hold? Probably about a 4mile tempo tomorrow, 15 on Saturday, and an hour (or so) easy recovery on Sunday.
It’s looming, folks!