Ten miles was just what my Monday needed. I went with a St. Patrick’s Day theme because I thought the kids would think my socks were cool:) I don’t think they noticed but that’s okay. Never ever moving away from these mountains.
First, a minor rewind to first thing in the morning. Nothing like trampoline jumping at 7:30 in the morning.
It was actually too hot for the long sleeve top I was wearing and I wish I had just gone out in a tank! This has been an amazing February for Utah. I’ve got a race at the end of the week (most likely…) so I will do a little bit of speed work tomorrow and then take the rest of the week easy. It feels like it has been forever since my last race (October!!) and I’m excited to see where my pace is on race day! It’s a hilly course so I’m sure it will beat my legs up quite nicely with all of the flat running I’ve managed to do while training.
10 miles @ 8:19 average pace and a 163 cadence?! Also, not super sure how accurate the heart rate info is because I had my watch on over my sleeve.
I worked a bunch a year or so ago on my cadence and bumped it up into the 170ish range but it has dropped back down because I haven’t been working on it.
“Ideally you’ll have 170 to 180 steps per minute. But a shorter stride should produce lower forces with each foot fall. Overstriding is a common mistake that can lead to decreased efficiency and increased injury risk.” (source) Time to work on bumping my cadence back up. I typically start doing this by focusing on it a mile per run for a week and then bump it up to two miles etc. I do best making small changes and bumping it up from there.
PS just a reminder about injury talk… injuries don’t usually just pop up out of nowhere. They usually start with some small aches and pains and turn into MORE when we don’t take care of those problems by changing our form or taking a few days off or getting worked on by a pt/chiro etc.
I don’t have enough fingers or toes to count the amount of times something has started to feel off in the past and not listening to my body asking for rest and running through it= it turns into something worse. Talk about a tangent:)
Anyways, work on your cadence with me if you need to improve it so that we can reduce the odds of getting injured!
We didn’t have long before we were out the door to drive up north to hang out for President’s Day! Put together a mini bagel sandwich to eat on the road.
We drove out to Antelope Island. The ice along the way by Great Salt Lake looked pretty amazing. On this little island they have a pretty incredible 50 miler and 100 miler race… should we all meet and do that one year together?
We didn’t see any antelope on antelope island but we did see buffalo all over the place. We jumped out of the car for a quick picture and then we were right back in the car. Brooke wasn’t so sure about the whole situation.
I had no idea how huge these animals were. Huge.
For dinner we went back to Andrew’s parents’ house for a bbq. There is a cheeseburger somewhere in there. We also made some sweet potato fries.
Followed by some ice cream sundaes.
Beyond happy that Brooke has bonded so well with her cousins on this side of the family.
And something that makes my heart and head very happy… A PIANO.
We have been searching for a piano like crazy because we want the kids to take lessons in the next few years and I also really want to get playing again. We found one for a KILLER deal and we picked it up last night. The sound is amazing and all of the keys work perfectly.
And then we were off to bed. Brooke prefers to cut me out of our selfies.
A few of Andrew’s family members are thinking of starting Whole 30. I would love to hear what experiences any of you have had that have tried it!
If you have done Whole 30… what was the hardest part? What were the benefits?
Cadence… something you pay attention to? Where are you at with it?
What’s your run today? Any speed work today?
Those with some races on your schedule… when is your next one?