Added a Garmin footpod to the 310xt tool and took it out for a test spin Sunday. Man, I got a lot of work to do to get to 90 rpm. Think I averaged 81 for a 1:20 run. It was a hilly course, don't know yet how much that matters. Good data to have though.
@Dave T: Sounds so simple, but I can never seem to get the hang of this. Counting while watching my watch always made my stride artificial. Also some uncertainty where to start and end the 20sec (i.e. if I measure accidentally to 21 sec and get 2 extra strides in then I seem to be doing much better than I really am).
@Dave C: The foot pod is definitely the answer to this. Real time continuous feedback on the Garmin and then the ability to look back and see how you really did.
I am getting some really interesting data that I hope bodes incredibly well. Today I went out for an easy 3-mile run. Kept cadence up and came through 3-miles in 22:55 or 7:38 pace with an avg HR of 141. Based on my original test that would be a Zone 3-4 type of pace, but a Zone 1-2 Heart rate. Would be great if this really did pan out to be free speed.
@ Kevin: some of the podrunner programs and also MotionTrax(sp) have increasing cadence; i.e. 170-180. That is really good for working on increasing tempo.
Did my interval OS Run today on treadmill in basement. Kept cadence 88-92, nailed paces, etc and then the magic happened. I climbed the stairs from basement to kitchen and for the first time I can remember in many years my knees didn't hurt on the stairs. For the longest time after a treadmill run my knees would hurt as I climbed the stairs. Not a lot, but enough to let me know I'm in my 40's. Today, I could have bounded up. Pretty psyched the odometer may have more clicks left on it than I had thought.
Not to hack this thread Kevin but as I saw this thread I wondered where I was at since I haven't run with my foot pod in a long time. Well I seem to be about just the opposite of you. As I've tried to get better running form (less of a heal striker) in the past couple of years running in Newton's and other miinimalist shoes it looks like my cadence is around 95 to 98 when I'm at Z1 easy pace and at HM and MP it's around 98 to 100 and for the TP intervals I'm always over 100 cadence.
I just wonder what this means for me. Is it because I have the shortest legs in the universe, natural short stride, or what?
If I could improve on stride and keep the same cadence then I might get wicked fast. So how does one improve stride length? Is it advisable? As there only seems to be advise on improving cadence to get better running form.
Dang you Al..... Now I have a new goal. As I am about to turn 41 soon and at a 58 Vdot I'm so close to the century club with 99. Now I have to work extra hard this OS ( coming into it with my highest Vdot ever) and gain 1 more Vdot point to join the century club.
Jeff - While Al is the official WSM sanctioning body for the century club, my vote would be "yes" and you're "In"... adds up to an even 100. But you gotta run to the 54.5 VDOT on Turkey day. Go for it, make it, then eat extra pumpkin pie.
Since we're making this up as we go along, yeah, decimal points are just fine, but they have to be officialEN Data Tool decimal points. This actually started several years ago when I was trying to crack the 50/50 barrier - I made it to 49.6 @ age 60, but doubt I'll crack it.
One other century club on my mind - much tougher, and probably certifiable - age + number of IMs > or equal to 100. I'm at 84 now. Maybe with WTC's new found concern with their customers, I can get them to honor those hardy souls who qualify.
Al - Age + # of IMs finished > 100. Wow!! Talk about a tough century mark. A true testimonial to durability, longevity and determination. I've got a long way to go. I'm @ 57 (56+1). Guess I better sign for more than one IM/year.
Have had the Garmin footpod on for about a month now. First run was an eye opener with avg cadence of 75. Am doing my track OS intervals at around 91-93 right now. The odd feeling has been replaced with this is how I run. Hope I can keep it up over longer distances. Hr is higher, like cycling with a higher cadence, but legs feel better. I'm a convert I guess!!
you went from 75 to 91-93 in a month??? incredible! I bought a metronome in 2005 after getting Evolution running DVD and took me 6+ months to get from 75-80 to my current 92. I know Pete Rea from ZAP Fitness in Bowing Rock and he is a big believer in 90-95 cadence. ZAP Fitness trains many post collegiate Olymoic hopefuls. His word is good enough for me!
Comments
@Dave C: The foot pod is definitely the answer to this. Real time continuous feedback on the Garmin and then the ability to look back and see how you really did.
I am getting some really interesting data that I hope bodes incredibly well. Today I went out for an easy 3-mile run. Kept cadence up and came through 3-miles in 22:55 or 7:38 pace with an avg HR of 141. Based on my original test that would be a Zone 3-4 type of pace, but a Zone 1-2 Heart rate. Would be great if this really did pan out to be free speed.
Did my interval OS Run today on treadmill in basement. Kept cadence 88-92, nailed paces, etc and then the magic happened. I climbed the stairs from basement to kitchen and for the first time I can remember in many years my knees didn't hurt on the stairs. For the longest time after a treadmill run my knees would hurt as I climbed the stairs. Not a lot, but enough to let me know I'm in my 40's. Today, I could have bounded up. Pretty psyched the odometer may have more clicks left on it than I had thought.
I just wonder what this means for me. Is it because I have the shortest legs in the universe, natural short stride, or what?
If I could improve on stride and keep the same cadence then I might get wicked fast. So how does one improve stride length? Is it advisable? As there only seems to be advise on improving cadence to get better running form.
new VDOT of 54.3 and 45.5 yrs old. If I run a 54.5 VDOT at turkey trot this week Do I get to use the 0.5 for age and VDOT???
Jeff - While Al is the official WSM sanctioning body for the century club, my vote would be "yes" and you're "In"... adds up to an even 100. But you gotta run to the 54.5 VDOT on Turkey day. Go for it, make it, then eat extra pumpkin pie.
Since we're making this up as we go along, yeah, decimal points are just fine, but they have to be officialEN Data Tool decimal points. This actually started several years ago when I was trying to crack the 50/50 barrier - I made it to 49.6 @ age 60, but doubt I'll crack it.
One other century club on my mind - much tougher, and probably certifiable - age + number of IMs > or equal to 100. I'm at 84 now. Maybe with WTC's new found concern with their customers, I can get them to honor those hardy souls who qualify.
@Al and Bruce: Thx guys. And good luck at IMAZ Al. Crush it and take the AG!
Al - Age + # of IMs finished > 100. Wow!! Talk about a tough century mark. A true testimonial to durability, longevity and determination. I've got a long way to go. I'm @ 57 (56+1). Guess I better sign for more than one IM/year.
you went from 75 to 91-93 in a month??? incredible! I bought a metronome in 2005 after getting Evolution running DVD and took me 6+ months to get from 75-80 to my current 92. I know Pete Rea from ZAP Fitness in Bowing Rock and he is a big believer in 90-95 cadence. ZAP Fitness trains many post collegiate Olymoic hopefuls. His word is good enough for me!
78 up to 92.