Run fast

Ran through Holladay to mouth of Big Cottonwood and back.  Averaged around 6:45.  I tested out my new running toy, a metronome.  Here is an article that explains the concept but it really isn't any different than how cyclist's monitor their cadence.  At a ~6:30 pace my cadence was a 82 and at a 5:30 pace my cadence was 90 (180 steps) which is about what I expected. 

As this article describes, around 90 sounds optimal.  Running efficiently at that speed will take some work, however.

• If you are below ninety (180 steps per minute), you are likely overstriding and should work on increasing your leg turnover rate and shortening your stride (see below).
• If you are above ninety (180 steps per minute), you are better off working on increasing your stride length while maintaining your cadence (see below).

I will have to test is out a little more but I think this will be best used on a flat course or track because it is a difficult to stay on cadence when you are running up or down hills.  Or I think it will just be helpful as added motivation, similar to a treadmill, to maintain a pace during a tempo run.

In total I visited the gym (downloaded from their site) 253 times last year.   As you can see below, there is a direct correlation between injuries, cold weather and my visit frequency.  Unlike many goals which aim to increase frequency, I hope to cut my visits down to 120 or less (of course yoga and/or strength training visits should be excluded).  Staying on top of my physical therapy and wearing my warm tights should make this achievable.

Despite the months of injuries I still managed to set PRs at every distance this year; so the gym isn't such a bad place after all.

Happy New Year!

10 miles on the treadmill at the gym.  All the same people were at the gym today so apparently the new people with New Year resolutions will show up later.

Ran around Sugar House.  It must still be winter because my hands were frozen. 

Treadmill! 

Rowing machine today which is my least favorite workout.  38 mins and 8,500 meters.  Someday I will try an hour but I don't look forward to it. 

Ran around Murray in the SNOW! A little faster pace than usual, averaged 6:19.  My new favorite toy at the gym is the hip abduction machine.  Hopefully it is the solution to preventing reinjuring my hip.