It's time to count...

I've learned more about cadence and it's role in distance running over the last few days than I ever thought I would thanks to all the advice, links etc after my last post. All really appreciated.

So I spent today's tempo run (5.61miles @ 6:40min/mile [37:25] 161/181bpm) counting my foot strikes!! My mile split pace was 6:48, 6:51, 7:07 (uphill), 6:26, 6:21, 6:20. It felt reasonably comfortable. Next week I'm planning on increasing the length of these runs to approx 6.5 miles.

Today's run...

On cadence I'm told that the target is 90+ but I've never monitored it before today. So today's run established a baseline. Approx once per mile I counted my foot strikes for 30 seconds. Initially I was hitting 78rpm but over the last 2 miles I counted 82 and 84rpm respectively. I noticed that as I concentrated on counting that my speed tended to increase - poor multitasking abilities!! :). I seem to fall short of the target 90+ so I'll try and introduce some regular drills aimed at increasing cadence and maybe that will translate into quicker times!! I'll repeat today's baseline check in a few weeks and see if there's any benefit.

Counting foot strikes every mile is good but wouldn't it be better to use a foot pod for my Garmin 305? Yes it would - lots more numbers to monitor!! Yippee.... Once I finish this post I'm off to try and source a cheap foot pod on the web.....

By the way Monday's lunchtime run (same course as today) was a steady progression with mile pace varying from 7:12 to 6:26 over 5.64miles (avg 6:58min/mile 158 /170 bpm). It went well - nothing too exciting apart from the fact that the elements conspired against me - it stopped raining just long enough for me to get my gear and change and get a half mile into the run.

I'm off shopping.....

.... just back from shopping .... Does anyone know if the foot pod for the Forerunner 305 is suitable for outdoor use and actually measures cadence.... it seems to be marketed as an indoor accessory and I haven't been able to find info on cadence (as this is principally targeted at cyclists?? At approx €70 I want to be sure before I purchase and the Garmin website is no help!!