The Need for Speed
In spite of my ongoing ulcer issues, I’ve still managed a couple good runs this week. I went out Tuesday morning for a “recovery” run, aiming to run at a nice slow pace for 40 minutes without stopping. I ended up doing over 6km, and it felt surprisingly easy the whole way. I didn’t even start to get winded til the very last bit. To my utter astonishment, I averaged 6:46 per kilometer, which works out to a 34:00 5K time! And I wasn’t even trying! This is well within the pace I need to keep for the half-marathon next month. I decided to build upon this with some “cadence drills” this morning. I got these from Jeff Galloway, and it’s basically an easy form of interval training. I started by walking and jogging 10 minutes to warm up. Then I ran at a normal pace and timed myself for 30 seconds, counting each time my left foot touched the ground. I think it was 34 this first time. Then each subsequent repetition, you try to increase that number a bit. So I alternated with 30 seconds of sprinting (and counting my steps) with a minute or so of walking to recover. I did this for about a mile and managed to get my count up to 50! I felt a bit silly, like the Road Runner with my legs flying in a blur. But I also felt pretty fast! Then I finished by jogging the last fifteen minutes home.
Also – I got a shoutout on the latest episode of the Brandon’s Marathon podcast! That was fun.