Strides - Intervals - Walking - Cadence

I think the articles I have read the last couples of days have been simmering in my sub-conscious to the point I was dreaming about running last night and had BBM flashbacks on the way to work this morning ... So I figure I would put these random thoughts down before getting the work day going.

Strides vs. Intervals:
Read more about strides and intervals yesterday.  Seem what I did yesterday (day 9 Las Vegas Training) would be considered more an interval training than a stride training ... Hal articles suggest 8x400m for both ... Hal suggest that strides will shave seconds off your time ... While intervals will increase your speed endurance and overall race performance.  To me it's confusing.  I found a more refined description of strides where strides are performed on say a 400m track, where you speed up rapidly to race pace or faster on the straights and slow down on the corners.  There are still recovery lap between strides and they still suggested 6-8 strides for the total workout like Hal, so there must be some magic to number 8 ... Strides are great to work on form as well.

On the other hand an interval can be defined differently.  Could be a distance interval, a time interval.  The speed on the interval can be varied.  The interval improves your speed, your speed endurance as well.  So where as strides might shave off a few seconds off your 5k and make the difference between being first and second, interval would enable you to run a little faster a little longer (that's what I take out of what i read).  Considering my current goal to run the Las Vegas RnR in under 4:30 what I need is run fast enought to shave off 9 minutes or more my time ... Consider it's at least 540s/26.2miles = 20.6 s/mile ... So really my goal is to have a more efficient run so that i shave a mere 21seconds off my av pace ... Running in the 10:17 min/mile ... Intervals can help me get there along with a better race strategy and i still have time for a potty break !

Walking breaks
Hal almost chastised a runner asking for advice on his blog for thinking to go the distance without walking breaks ... He asked why would you not work walking breaks into your marathon BEFORE the onset of fatigue?  Fair enough question I though.  Hal like most other experienced I runners favor walking breaks through the aid station as that makes hydration easier and maximize fluid intake (i.e. you don't spill your cups all over you).  All good advice.  Then I had a revelation this morning when I realized that there was a significant difference between my walking breaks during my 24 milers on the BBM course and the actual marathon.  I had the same potty break at mile 9, but I got lost a couple of times on the training run, first around marker 15 - 16 and another time around 17-18 ... The first time it was a branch, the map showed kinda one route so I decided to follow over the bridge.  Not even half a mile down the bridge the branch re-joined the main road so either way would had been fine however ...I stood there, say 30s walking in place trying to decide which way to go.  The other I was supposed to follow the airport road heading northeast but at that branch, I think past mile 17, I was just in awe at the beauty of the bay and I just flew by the split ... maybe a half a mile down on the wrong path I suddenly realized I may be off course.  Of course I managed to find my way back on course but again ... I walked some as I consulted the map printout and the iphone trying to figure out how to get back on course ... I had a couple more breaks later as I got lost I was nearing the waterfront then when I met SGF for a hug at mile 24.

For the actual marathon I ran through the first 18 miles.  Besides the potty break at mile 9 I didn't stop or walked.  I was carrying my own water so there was no need to slow down at aid station for water.  I didn't think much of it until this morning when I realized how different the cadence of my walking breaks was.  On the training route, I walked not as a result of fatigue onset but as a result of a need ... During the marathon I ran until the fatigue set.  Bad strategy if one thinks about it as once fatigue is set, it is set.  I am glad I had that revelation this morning because I will be more aware of walking breaks strategy during the LAs Vegas RnR.  I built up enough endurance to run 18 miles straight without breaks.  But, taking breaks will likely spread that endurance over the 26.2 miles course so that my overall performance on my second marathon is improved.  Couple with that I think for marathon race I should stop carrying hydration with me and rely instead on the water provided by the race then I think there is a real potential for subtle improvement there.  Think that I start the race carrying 24 ounces of water plus the hydration belt ... How much more energy did I spent on carrying that extra weight around ?  How much more impact did my body endure as the result of this extra weight?

Cadence:
First time i really even think about cadence ... Thats the number of time a single leg hit the ground per min. Elite athletes hit about 90 times/ min ... For amateurs athletes ... 85 is great if you get there ... Me ? Well i don't know my cadence ... I will evaluate mine during my training run this afternoon ... Cadence has to do with efficiency. Sprinter cadence is only about 10% greater than a marsthoner ... The difference there is stride lenght ... So cadence has to do with efficiency ... Good form also helps protect against injury. Cadence along witn form can all be worked on during strides or interval training ... And with sufficient repeats it builts into muscle memory, which will reflect in your race performance.

so it all connects back somehow ...