Wednesday, February 27, 2013

Week 8 Recap. A good week!



This week I tried running at 180 strides per minute.  There seems to be an obsession with this number in the running community, and I wanted to see what all the fuss was about.  It's supposed to be more efficient, and the ideal pace to run.

On Wednesday I took Oxford and we ran 180 strides per minute (I used a new playlist of 180 bpm tunes that I made on Spotify).  Oxford did not have a good time.  We were running faster than normal.  I cut my min/mile by around 1:30 to 2 minutes.  It felt okay to run at that pace for the distance, but it was hard.  I won't lie.  It always feels good to finish, and I can totally do it, but running at 180 bpm didn't feel easier or more efficient.

One of the arguments for 180 spm is that your body doesn't have time to be inefficient in your stride.  Your stride length, foot fall, and pronation just correct themselves magically.  It's also fast enough that you don't have a lot of time to bounce up and down.

I didn't really notice if I was more efficient.  When I ran slightly faster I did notice my footfall was landing a little bit more toward midfoot than normal.  If it will prevent injury, I'm going to strive for it.  I think from now on, I'll do two days per week of easy pace (for distance), and at least one run per week at the 180 strides per minute rate.  It can't hurt.

Here are my workouts.  You can see pace, distance, time.  Day one and Day two were run at 180 bpm, and day three was run at my "run easy" pace.  You can see the difference in time and pace, but the thing this doesn't show you is that on the "run easy" pace I felt like I could keep going forever.  So did Oxford.

Week Eight - Day One

Week Eight - Day Two

Week Eight - Day Three

So, my first race of the season is on Sunday (!).  I'll let you all know how it goes in next week's entry.  Hopefully I'll remember to take pictures!!

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