22 December 2014

Today’s training run was scheduled for 4 miles; but, my route was 6.49 mi, including the 1 mi (mile) WU and a 1.49 mi KD (kool down) to return to the starting place (home). What really surprised me is that, from the very beginning of today’s run (WU through KD), I felt tired, without energy to complete the run. Boy, that steep hill nearly brought my training run to a training walk; but, I persevered and maintained my cadence (sort of maintained it), even though my pace was a walking speed.

Endurance Running – Base Building, Week 6 of 13 Weeks, Day 1 of 4 Days

Let me define two terms, as I use them.

Pace is running (or walking) speed, stated in “minutes/mile” (min/mi or min:sec/mile); so, today’s average pace would be indicated as “10:25/mi.”
Cadence is the number of steps per unit of time, usually stated in “steps/minute” (steps/min or spm). Some runners and coaches define the “number of steps” by counting each time the left foot or the right foot strikes the ground; e.g., 92 spm; but, I define “number of steps” by counting each time the left foot strikes the ground and the right foot strikes the ground;” e.g., 184 spm. [Both examples represent the same cadence.]

 Merry Christmas!!! and Happy running!