Nine miles @ 8:05 average with my friend Jo + 10 minutes of strength.
Beck gave me the silent treatment because he heard Andrew and me talking about our trip without him coming up…
Skye makes errands so much more fun.
Andrew has her heart.
Beretta turned 10 yesterday which was a big deal at our house and we celebrated her all day long.
I lose a lot of things (often) but somehow I have managed to keep track of this Polly Pocket set for 30 years now.
Roasted broccoli and baked potatoes with ground turkey/cheese/sour cream made the appearance for dinner.
One of the most challenging tasks is painting Skye’s nails… She always wants me to paint them but she says her nails are ticklish so she wiggles and laughs the entire time.
One of my absolute favorite Amazon purchases.
The other day Torrie asked about Cadence, so let’s chat about it, and I would love to learn from you about this subject too!
Cadence is the number of steps (counting both feet) that you take in a minute. It is generally said that the goal is to hit somewhere between 170-180 steps per minute during a run, but it is important to remember that each runner is an individual with individual needs, and that number can vary depending on your pace too.
I love to talk in bullet point format to cover a subject because my thoughts are usually just all over the place!
*Increasing your cadence (or shortening your stride) is shown to help avoid injuries because it can decrease the stress on the hip and knee joints! But I also get a little nervous about switching things up TOO much because why fix something that isn’t broken? If you have been running injury-free and you are progressing in your speed and endurance, I feel like your body is doing just what it needs. Maybe making small changes (a 5% increase is best) can help but doing anything drastically different in your training may cause an injury.
From my RRCA coaching handbook… Not all bodies benefit from a faster cadence, but it could help reduce injuries.
*Taller runners can have a lower cadence than shorter runners. I’m not sure if I am considered a tall runner (I’m right under 5’9”), but it is a random fact that I came across when researching about this.
*It is SO much easier for me to naturally hit close to 180 when I am doing speedwork. This cadence below was from a 6:00 mile I did two weeks ago, and I didn’t even think once about my cadence, it just felt natural to hit 178. On the other hand, when I am running easy or on the trails, my cadence is much lower naturally… the main reason I would like to try to quicken my cadence a tiny bit while running on trails or easy runs is because I’ve read a few places that said it might help prevent plantar fasciitis (<—the injury I have struggled with recently) but who knows.
*John shared this article, ‘Kenyans, Cadence, and Ground Contact Time’ and it is a great read on this topic. When studying these elite Kenyan runners, he found that when they were running at their slow pace, most of them were running in the 160s for their cadence, but when they were running at their fast speed, their cadence was much higher (some over 200)!
*More on the above topic… when we are running easy, it is normal to have a lower cadence than running faster!
*If you are looking to increase your cadence (remember to make SMALL adjustments), this article includes some apps that can help you while you run to increase your cadence! I have put together playlists with faster songs included in the past, which always help me improve my cadence. You could start by including segments in your runs where you simply move your legs faster for 20 seconds to get your body used to it a bit more. I’ve used a metronome on the treadmill before when I was once working on my cadence. My coach in 2019 had us do a lot of downhill speed to help us to increase our cadence, and that is explained here:
I would love to hear from you on this topic—> Do you pay attention to your cadence? Is it something you have changed over the years? Does your watch tell you your cadence info?
How tall are you?
If you have a dog(s), how old are they?
Kept any toys/things from your childhood?