This is the proprioceptive (hope I spelt it right) cue I am following this week to improve my stride/efficiency. basically I have to imagine I am skimming over water without sinking into it - i.e. get those feet off the ground as soon as they land.
I tried this on an 11.4 mile loop on Monday morning (same loop as Saturdays run). I was fully expecting my cadence to increase and my stride length to reduce accordingly to give me more or less the same pace as Saturday. Imagine my surprise when I finished the loop in two and a half minutes less than Saturdays run and with a lower heart rate also. My stride length had remained the same and my cadence increased to the recommended 90/minute. Drive on.
This evening I returned to the track and more or less repeated the 6 x 400m intervals (lane 3 - 416m) with Eagle AC that I did 2 weeks ago. After a 3.6 mile warmup on the road I didn't feel great and was expecting to be dragged around the track. 85 second laps were on the menu with plenty of recovery on an easy walk/jog for a lap. The first lap was the slowest but I got into my stride after a while, giving an all out effort for the last. Here's how they went:-
1:27 @ 144 HR
1:26 @ 154 HR
1:25 @ 159 HR
1:22 @ 158 HR
1:23 @ 162 HR
1:16 @ 162 HR (All out effort - HR Max of 173)
The average heart rates were low as I was fully recovered at the end of each recovery (some last over 5 minutes).
Mon 11.4 Miles in 01:27:20 (07:40 pace @ 139 HR)
Tue 7.3 miles incl 6 x 400m Intervals.
I started running shortly after my 40th birthday to train for the "once in a lifetime marathon" (mid-life crisis and all that) and haven't been able to stop since. This blog charts my progress as I attempt to go farther and faster than I have ever gone before.