Running

perhaps the core insight that life has brought to me is the role of *balance* in allowing the unleashing of the spirit through the human experience. i just came back from my training session of today and i had to strive for a cadence of 180, while keeping the pace at 4:50 min/km. this was hard, because usually that cadence made me go at ~4:15

so the mission of today was to go slower, but move my feet faster. striving for that balance between the two. and it went great. i feel very good about it

and trusting my coach @satzo7 in the process. first we train cadence. once mastered we train speed

today we continued with our cadence training (180 target) and added more distance (two series of 3.2km) with even slower target speed (5 min/km)

felt pretty solid. it’s amazing to hit the target sharp. like you are running your series and hit the 1km mark and the clock is at 4:59 and you are like YES. lfg

next challenge is saturday 18km on z2

idk it’s the mission that my coach (@satzo7) gave me. we are training cadence to then train speed. but not sure why tbh that’s a good question

actually spm varies with speed, so aiming for a specific spm does not make much sense imho. take a look at this:

actually spm varies with speed, so aiming for a specific spm does not make much sense imho. take a look at this: https://www.youtube.com/watch?v=ND9W7KrL01c

As @jpfraneto.eth is an amateur runner, we aim for high cadence running, rather than stride running. We are in the beggining of our marathon trainning, building zone 2. To prevent injuries while improving z2 and also to distinguish both type of running we do it. We dont get to dizzy with 180, just high cadence for now.

to avoid injuries I would try to minimise the vertical oscillation. I've seen too much beginners trying to reach the "180 spm goal" and quickly bouncing without moving forward as they should. deadly for the joints.  imho 180 is too high. it depends on the height and pace, but for example I'm 178cm and I average 168spm in zone2 (~ 5:00/km) and I increase it slightly when I race (173spm @ 3:55/km). what changes a lot is the stride length between zone2 and zone4/5.

there are two type of runners, cadence and stride runners. Cadence runners aim for shorter stride while increasing their speed doing higher cadence, and stride runners that aim for longer strides doing lower cadence. Both work well, its just a matter of preference, we will try both.