(and yes, it drives me nuts that the week ended on a half mile. We all have our neuroses.)
This week was a careful return to training. I added in drills and strides after my easy runs during the middle of the week. Friday was almost 3 weeks post marathon - close enough that I was OK'd to start back to hard running with a conservative hill loop workout - six repeats of running hard for about 2 minutes up a hill, then about 90 seconds jog, a stride focused on turning over the feet, and then jog down easy to the start of the hill.
It's a fun workout, and one of my favorites, even though I'm a really poor uphill runner. I think I love it so much because it doesn't involve little circles on the track, and my whole team is consistently cheering each other on as we run.
|This is pretty much how I imagine|
I look when I run.
As the owner of a short body with disproportionately short legs for my height, the only way I get anywhere is by moving my legs quickly. I'm intrigued by those who struggle to meet that magic 180 cadence - I overshoot that on my very easy runs (usually mid-180s), and my marathon pace cadence is in the low 190s. Fast speedwork on the track is about 200 steps a minute.
So when we come to the fast turnover part of the workout, I usually try to up my cadence a little, but focus more on the "good running form/don't overstride" guidance, which is really the underlying goal of increasing turnover for most people.
But, on Friday, empowered by the cadence sensor on my Garmin, I decided to try to truly max out my cadence once, and see just how fast I could turnover my legs.
The answer is to the left. About 250 steps per minute. Yee-haw!
It's a dubious achievement, but I'll keep it anyway.
For the next few weeks, I'm in maintenance mode - marathon training for the Philadelphia Marathon (my fall goal race) will start in late August. Until then, I'll hold where I am now - about 60-65 miles per week, with my speedwork consisting of long intervals on Tuesday (1-3 miles per interval) and hill repeats on Friday.