Las Vegas Training RnR - Day 10 thru 13

Day 10 was a six miler.  I ran it at lunch I didn't feel too good.  It's a cold that comes and go.  I measured my cadence at different point of the run.  I was curious to know what mine is.  The route I selected had a long straight, flat stretch, incline and decline where I could measure cadence.

Right before mile 2 ... 74/min ... decline
Right after mile 2 ... 83/min ... decline?
At mile 4 ... 82/min ... slightly upcline?
Passed mile 6 ... 77/min ... incline?

Recall from my 10/19/11 article Strides - intervals - Walking - Cadence  elite runners' cadence is about 90/min.  Well to do amateur runners' cadence about 85.  Maintaining 85 is tough for me.  Comfort zone seems to be around 75-80.  I can work on my cadence while interval training.  In addition to speed I would be keeping track of my cadence and training my self to maintain my cadence the same whether through the interval laps or the recovery laps ... More interval training Tuesday or Wednesday probably.

Day 11 was only three miles.  Easy enough.  I felt aware of my cadence.  I usually don't.  Interesting.

Day 12 was day of rest but I went strength training at the gym.  I worked out pretty hard.  Today (Saturday) my chest and shoulder are quite sore lol.  Did a little cool down run after the upper body workout, leg movements with the elastic band (not sure what these exercise are called), hamstring push-ups and planks.  Well yeah far from a day of rest I know.  But it really felt good.

I didn't feel as great this morning though lol.  I put the alarm at 6am because I was short on time to day to do my 6 miler.  It was raining and looked cold outside.  I went back to bed lol ... I fell asleep then woke up at 6:47 ... This time I put my gear on and braved the elements.  I did a somewhat slower run around the neighborhood, in the 9 min/mile range.  My energy level was definitely lower but he run was pleasant.  I completed 5 miles.  I cut the run short by one mile to conserve my legs for tomorrow's half marathon ... That's right. day 14 has a 12 miler scheduled.   I will run the Ft. Steilacoom half marathon from the Evergreen Trail Runs series for this week-end long run.  It's the last race in the series, cheap registration and a chance to experiment trail running: "the course has little elevation and the trails are non-technical, making it a great race if you're trail running for the first time."  A nice break from road races.  I plan on running it easy.

If the run goes great it will boost my confidence.  The longest I ran since the Bellingham marathon is just shy of 8 miles so this is the first time I am getting back in the double digits!

Well ... I am gonna lay down and get some rest.  Early wake-up tomorrow the race is in Lakewood, wa which is south of tacoma, about 82 miles from here.  Wake up 5:45.  Leave by 6:45.  Get there for registration and BIB pick at 8:15.  Half starts at 9:30.  Like any self-respecting obsessive runner I checked my gear by laying it out on the bed, folding the clothes, then putting it back in my bad int the order the item will be required :)   OCD has its upsides !