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November 05, 2024

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Location:

Woods Cross,UT,USA

Member Since:

May 01, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Current Running Life:
5k: 17:50 (2010 NSL)
10k: 38:20 (2007 Des News)
1/2 Marathon: 1:23:30 (2009 Provo Half)
Marathon: 2:53:46 (2007 St George)

Short-Term Running Goals:

 

Long-Term Running Goals:

 

Personal:

Daddy to 3 great kids - 16 year old son and 11 year old twin daughters

I do not know what tomorrow will bring but I do know it will start with a run.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Grid A2 Lifetime Miles: 125.40
GoRun2 Lifetime Miles: 53.70
Adrenaline 2014 Blue (1) Lifetime Miles: 442.70
Adrenaline 2014 Red (1) Lifetime Miles: 429.20
Thu, Aug 01, 2013
Slow milesFast milesTotal Distance
10.000.0010.00

Run from home to the Bountiful Temple and back.  Got a late start so it was a bit warm.  Had a nice little head wind while going up the hill which made it a lot more fun.  I regretted my decision about 10 feet after I made the turn from Orchard on to 1800 S. when the real hills started.  I felt very sleepy for some reason.  I pushed through the negative thoughts and just focused on one step at a time and maintained a good effort going up.  Form was not as smooth as I wanted coming back down.  I have a real hard time getting my legs to turnover as quickly as they need to on big downhills.  My natural turnover is slower than average (165/minute) which is not conducive to downhill running. 

Adrenaline 2013 2 Miles: 10.00
Comments
From Teena Marie on Thu, Aug 01, 2013 at 11:06:11 from 65.130.8.28

Hey ... you and Ry have about the same cadence!! We worked on shortening his, even bought a metronome for him to run with. But alas, he prefers his 160-165 spm. :) :) :)

You are having a GREAT week!! :)

From Andy on Thu, Aug 01, 2013 at 11:12:56 from 199.190.170.24

I've run with a metronome but didn't like how much I had to shorten my stride to hit 180. It seems intuitive that somebody with longer legs would have a slower turnover. Since you are the physiology expert, you would know better. Is 180 truly the magic number we should all work towards?

From Teena Marie on Thu, Aug 01, 2013 at 11:21:11 from 65.130.8.28

So, here's the thing: 180+ spm will definitely keep runners from overstriding. With that said, it has been the number taught do runners for quite some time now. HOWEVER, it is not a perfect number. I saw some new research while I was looking at plyometric research that I book marked to look at later regarding cadence and the efficiency of running. I'll hurry at take a gander at it and get right back to you.

Btw, I am short and my cadence is roughly 185 for medium paces and closer to 200 when I am pushing it. I personally feel that the shorter contact time of my feet when I do this allows for more of the coil/recoil energy built up in my muscles to be used to propel me forward rather than being dissipated other places. I think physiologically that makes sense.

Okay ... I'll be back in a second. :)

From Andy on Thu, Aug 01, 2013 at 11:46:19 from 199.190.170.24

Don't do any extra research on my account. I was just trying to justify my deficiencies.

From Teena Marie on Thu, Aug 01, 2013 at 11:55:36 from 65.130.8.28

Okay ... I couldn't find it. I thought I bookmarked it but I must not have. I will look for it later when I get some time because it is something I am very interested in and it appeared to be new research. All I know is that to increase your speed you have to either increase your stride length or your frequency. For whatever reason, in my mind, I decided that frequency was the way to go due to reduced contact times and less chance of injury. But like I said, I am not exactly sure why I came up to that conclusion. I also remember Ryan saying the same thing to me, "But I am tall and you are short and so naturally I will take longer steps." This is true ... but should it really affect frequency? I also remember looking up some article that showed the frequency and step length of various elite runners. It was interesting. Sometimes the taller runners would actually have a higher frequency than the shorter runners. But they all seemed to have at least 180 spm.

Am I making any sense? Probably not ... I have been doing a lot of rambling. :)

The one thing I know for sure is:

RUNNING SPEED = STEP LENGTH X STEP FREQUENCY!! :)

:) :) :) :)

Maybe more later ... maybe not. :)

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