That means realizing my limitations. It also means realizing my potential.
First item up in terms of my running is to retrain. First we checked my cadence. I have frequently tried to manage what my cadence is, however, I always lose track of counting my steps. My trainer suggested I count for just one foot, he would then be able to calculate if I am on track or way off base from that. Seems, my cadence is pretty spot on! Now, many just need to find more songs that fit the 180 BPM!
We are also working on my stride. I was running by placing my foot in front of my knee/hip instead of under it. My main goal for right now is simply work on shortening my stride, smaller steps. This has proven, while not tricky per se, slightly uncomfortable as my shins and my calves are being retrained as well!
While I get in my outside runs to clock my time ran, distance and stride, we are also doing strength training and cross training to help combat the possibility of any future injury. Last fall I battled IT band issues after my second half marathon (Rock ‘n Roll Providence 2013).
So far, I have run a 90 second walk/run interval for my past two run this week. I have increased in the 10 days from a 60 second walk/run interval to a 75 second walk/run interval to this one.
I will be keeping up with that pace for a while. My legs get a bit fatigued. My lungs feel like they are giving up. For now I will stick that interval pace while increasing my time out running and the distance I am going instead of increasing my pace.
This is relatively easy between the mapmyrun app (find me at samtravels20) and my Garmin Forerunner 10 GPS unit. The Forerunner 10 has a run/walk setting, since I am not doing Couch to 5K this go around but listening to my body, the run/walk setting lets me increase the interval as my body allows!
My motto for the next little while is “slow and steady” – this reminds me that I am competing only against myself thus letting me increase and improve when my body is ready.