By dropping my cadence to 140 per minute I just ran the 16.6 km from Wadebridge to Padstow and back.
When I regain consciousness I’ll send a post but in the meantime can I have a 10 mile badge? And if I’m really good can I be Milk Monitor for the week? (The younger amongst you won’t know what that means!) 🥛🥛
Hi HF. ‘Scuse my ignorance but can you explain “cadence” please?
A posh way of saying steps per minute. 160 is a good lick. 180 plus is gazelle stuff. Your speed will depend on the length of your stride. I chose 140 as I did 160 one-way a few weeks ago but knew I couldn’t sustain that for twice the length. Cheers.
How do you monitor it?
I use a metronome app on my phone. Afterwards my Sport Tracker app confirmed I averaged 141
Seems a tad too advanced for me 😂... I’ve only just graduated and still doing my consolidating runs. Maybe something for the future.
You can buy a mini metronome for about a tenner. Unfortunately my battery in it ran out this morning.
Cadence is not something to get too fussed about, in my opinion. I think most of us have a natural cadence which we mess about with at our peril - mine is (according to my Garmin records, taken from my watch) in the 170s whether I'm running at 4'55" or 7'30" per k, it's changing my stride length which principally governs my pace.
My cadence does go up (to around 200) when I'm doing 10 second sprints as part of an interval run, and down (but only to about 165) if I'm doing a long, deliberately slow run with Dexy5 at a pace of 8'30"/k or more. Neither could be described as "natural" for me.
I’ve got a 155 playlist I found on Spotify and that feels just about right for me 🏃♀️
Good run for you today HeavyFoot, I assume that you have an app like me to record your cadence, I have been gradually increaseing my distance by 1km a week using my metromone app at 162 steps a minute, at 5K it was around 36 minutes, 6K, 44 minutes and 7K around 51 minutes, next week I'll try for 8K and I think that will take me around a hour which will be the longest time I have ran for.
You are correct regarding stride, even with the cadence the same, on some of my runs, the difference per km can be as much as a minute, I tend to take the same number of steps a minute but towards the end of a run they are smaller.
Well done! 💪🏽
Thank you. I might have to pass on parkrun this Saturday unless I inherit some bionic legs!
Thats brilliant Heavyfoot! 👍 Ooh! I remember being a blackboard monitor a few times. 🙂
I have given you your 10 miles badge, but you will have to come over and post on the Marathon forum to see it xxx
Thank you! Ok. Now, that is the big people’s forum! A year ago I could barely run 40 seconds.
Plenty of us have been there!! xx
Why not look for a 10 mile race to run??
I think the "10 miler" badge only shows up on the Half Marathon / Marathon forum, and you probably have to ask for it over there …...
but well done anyway 
Thank you. I’ll migrate over there.
Congratulations Heavyfoot, you have done so well, migrate to "the big,big school " but please don't leave us😶
Never! I still read and reply to the C25K forum - we were all there once.
Well done heavyfoot. You might be surprised about Saturday. Running at sensible speed may well have left you well primed for a good 5k. Worked for me last week. I pigged out on hi protein honey yoghurt after my 10 miler and couldn't stop drinking (not booze sadly!). You will have used up more than a full day's eating on that run. Brilliant 👏👏👏👏👏👏🏆🍾
We’ll see! At the moment I’m finding stairs a challenge and the dog feels short changed with his 15 minute walk when I came back.
Well done HF! Awesome run. 👍🎉🏅😀👊👏 Bet you’re chuffed to pieces, very well done! 🎉🎉
Oh I know all about milk monitors! 😅😅
Thank you. Knackered but smiling!
Congratulations HeavyFoot. You have beaten me to it. 16.6km to make sure there’s no question about 10 miles. I think I’ll be stopping as soon as I get to 16.1!
I found the 14k very tiring too. Lots of water for you my friend, before you start on a celebration beer 🍻 🏃♂️👏🏻👏🏻🏅💫🎓
Ps I remember milk monitors
Well done you, what an amazing achievement 😊😊👏👏
Congratulations... great running. Also, I just discovered I’m amongst the older amongst us 🤣
Put a number on that UNM! I’m nearly 64.
47... but we had milk monitors... maybe I’m at the extreme young of older? Or maybe I’m in denial still 🤣. I don’t care, my 18 year old self couldn’t run more than 2.5 miles!
68 🙄
Does it keep getting better UTS?
Definitely survivable, so far 👍
Congratulations! That's a great achievement. Did you go along the lovely Camel trail? Such a beautiful area to run in. (And yes, I remember milk monitors - I'm 48 - the milk either being frozen or warm & icky depending on the season!)
Yes, along the Camel trail. So lovely and only a little rain.
Did your milk monitors have to peel the foil off small bottles? Smelly job!
Oh yes. The smell stays with you....!
Have a good rest day.
Oh well done! You keep on raising that bar. 👍🎉
When I started teaching, I remember realising the vast responsibility of choosing the monitors! 😮 Much more important to the kids than lessons. 😄 (I remember my kids getting milk when they started, but it was all blackboard & tidy book shelves by the time I had power.) 🤣🤣
Well done Heavyfoot! It is such a great feeling (especially when you can actually walk again😂). Isn’t it amazing how far we have come? I could never have dreamt of running 10 miles a year ago when 5k seemed such a long way. I just remember the smell of room temperature milk. Ugh 🤢 Hope you managed to hobble to the pub last night. Well deserved 👏😃💥🏃🏻♂️
Yes I had a TWO whole pints last night while my wife was drinking at book club 😂. Legs better- IT band was suffering and I’ve never had that before. Foam roller has helped hugely. Milk monitors rule OK !!
You did it! 🎆👏 Don't know what this is actually for, but I've repurposed it into a milk monitor badge for you Ⓜ️
It really suits you 😁
Thank you. I will wear it with pride!!
Congratulations HeavyFoot...really well done you! 👏👏👏👏
We did a10 mile walk last week, and that was pretty exhausting, so I know how tough that must have been!
Super endurance !😊xxx
(I have walked on that camel trail before too, lovely)
Wow well done and what a lovely route, I have cycled it a few times while on holiday.
You can definitely be milk monitor but only if I can have a bottle that hasn’t been pecked by the birds 😂😂
Great run 😁
First 10 mile run
😃yeah my Second 10 Mile 🏃♀️
10 mile in the morning 
10K badge please! 
