Finished off week 4 with a speedy 5k tonight. Still felt a bit achey from the 8k on tuesday so was a bit of a push plus I had decided to try the stepping stones podcast again which for me is a bit harder than for it seems to be for other.
I wonder if anyone else finds it the same. You see my cadence is around 146pm which is low but I have long legs(6'3"), the stepping stones podcast starts at 150bpm which it describes as comfortable so for me that was 6:12 for the first 1k and then it goes up to 155 and then 160. The only way I cope with that is my stride length reduces and it doesn't feel very effective to me to be running that way. Also as the bpm increased I followed along but I think my stride just got shorter so my actual speed reduced too.. weird and i'm not sure it is the best way for me to run faster.
That said it is the fastest I have done 5k so far, so there's something in it. But I felt a bit of a scrabbly dachshund towards the end.
Great to close off week 4 though. 10k is calling
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pinkaardvark
Graduate10
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Well done, if all goes to plan I will do the 5k in the morning. It will be at the gym so a flat treadmill!
My average cadence is also 145 - going up to the 160s downhill - and I too have long legs (32" inner leg, and I'm 5'7" tall). I've found my cadence is increasing as the weeks go by, so I wonder if it will just right itself naturally over time. Cadence is higher on my treadmill, but I'm forced to take smaller steps because it's small, and i always have painful knees and shins after, as a result.
I struggled to get my cadence down to 150 for Stepping Stone. Basically it is very short paces. I got the hang of it on the third go. If I kept my pace long it felt like I was lurching along like, well..., Lurch. Now I'm more Uncle Fester. Before graduating I had no idea what my bpm was. When Laura said 1,2,3,4 I just followed it. I've done the Speed podcast once but I was a bit over cautious on pace. I think I can afford to lengthen my stride a bit on that.
In any case, while I'm focusing on mileage I'm not going to really push pace.
I'm trying to have one quick run in the week to help build strength to make the slower runs easier. Interesting to hear you had to slow your pace down to meet 150. That is what I was thinking most people would have to do, I guess these podcasts don't really cater for the fact that as runners we are all quite different.
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Week 4 done and dusted
Juju's Plan: Week 1 Run 2 - done!
So that's the 10k done!
Week 2 of Jujus plan done 😅
First 10K race done! 
