10 mile badge please: By dropping my cadence... - Bridge to 10K

Bridge to 10K

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10 mile badge please

HeavyFoot profile image
HeavyFootGraduate10
60 Replies

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!) 🥛🥛

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HeavyFoot profile image
HeavyFoot
Graduate10
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60 Replies
Davo123 profile image
Davo12360minGraduate

Hi HF. ‘Scuse my ignorance but can you explain “cadence” please?

HeavyFoot profile image
HeavyFootGraduate10 in reply to Davo123

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.

Davo123 profile image
Davo12360minGraduate in reply to HeavyFoot

How do you monitor it?

HeavyFoot profile image
HeavyFootGraduate10 in reply to Davo123

I use a metronome app on my phone. Afterwards my Sport Tracker app confirmed I averaged 141

Davo123 profile image
Davo12360minGraduate in reply to HeavyFoot

Seems a tad too advanced for me 😂... I’ve only just graduated and still doing my consolidating runs. Maybe something for the future.

HeavyFoot profile image
HeavyFootGraduate10 in reply to Davo123

You can buy a mini metronome for about a tenner. Unfortunately my battery in it ran out this morning.

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to Davo123

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.

Sandie1961 profile image
Sandie1961Graduate10 in reply to UpTheStanley

I’ve got a 155 playlist I found on Spotify and that feels just about right for me 🏃‍♀️

roseabi profile image
roseabi in reply to Davo123

Running watches and GPS phone apps measure cadence x

AlMorr profile image
AlMorrAmbassadorGraduate10 in reply to HeavyFoot

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.

Tasha99 profile image
Tasha99Graduate10

Well done! 💪🏽

HeavyFoot profile image
HeavyFootGraduate10 in reply to Tasha99

Thank you. I might have to pass on parkrun this Saturday unless I inherit some bionic legs!

Tasha99 profile image
Tasha99Graduate10 in reply to HeavyFoot

🤣

Hatman profile image
Hatman in reply to HeavyFoot

Why not volunteer as a Marshall in your local ParkRun instead? Saves the legs and earns loads of brownie points. Milk monitor for big boys!

lexi6 profile image
lexi6Graduate10

Thats brilliant Heavyfoot! 👍 Ooh! I remember being a blackboard monitor a few times. 🙂

HeavyFoot profile image
HeavyFootGraduate10 in reply to lexi6

Yes, the Child in us can feel happy with silly rewards in later life. Blackboard and milk monitor could be an unpleasant job 🥴 over jet lag yet?

lexi6 profile image
lexi6Graduate10 in reply to HeavyFoot

Yeah feeling pretty good now, although my medicine helped 🍺 🙂

roseabi profile image
roseabi

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

HeavyFoot profile image
HeavyFootGraduate10 in reply to roseabi

Thank you! Ok. Now, that is the big people’s forum! A year ago I could barely run 40 seconds.

roseabi profile image
roseabi in reply to HeavyFoot

Plenty of us have been there!! xx

Why not look for a 10 mile race to run??

HeavyFoot profile image
HeavyFootGraduate10 in reply to roseabi

This really was the limit of my endurance at the moment. I will look at 10km runs. I plan to run a HM in 2020 and an M in 2021.

roseabi profile image
roseabi in reply to HeavyFoot

Fabulous!

UpTheStanley profile image
UpTheStanleyGraduate10

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 :-)

HeavyFoot profile image
HeavyFootGraduate10 in reply to UpTheStanley

Thank you. I’ll migrate over there.

Jell6 profile image
Jell6Graduate10 in reply to HeavyFoot

Congratulations Heavyfoot, you have done so well, migrate to "the big,big school " but please don't leave us😶

HeavyFoot profile image
HeavyFootGraduate10 in reply to Jell6

Never! I still read and reply to the C25K forum - we were all there once.

Jell6 profile image
Jell6Graduate10 in reply to HeavyFoot

So true, I never thought 10 km was in my future, but I'm pretty certain 10 miles isn't. 🥵

HeavyFoot profile image
HeavyFootGraduate10 in reply to Jell6

The difference is only 45 minutes of extra agony!

Jell6 profile image
Jell6Graduate10 in reply to HeavyFoot

Maybe I'll work towards it when Autumn starts 😂

Lavender1962 profile image
Lavender1962Graduate10

Congrats on your 10 mile run!

HeavyFoot profile image
HeavyFootGraduate10 in reply to Lavender1962

Thank you!

Beachcomber66 profile image
Beachcomber66Graduate10

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 👏👏👏👏👏👏🏆🍾

HeavyFoot profile image
HeavyFootGraduate10 in reply to Beachcomber66

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.

cheekychipmunks profile image
cheekychipmunksGraduate10

Well done HF! Awesome run. 👍🎉🏅😀👊👏 Bet you’re chuffed to pieces, very well done! 🎉🎉

Oh I know all about milk monitors! 😅😅

HeavyFoot profile image
HeavyFootGraduate10 in reply to cheekychipmunks

Thank you. Knackered but smiling!

Dexy5 profile image
Dexy5Graduate10

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

HeavyFoot profile image
HeavyFootGraduate10 in reply to Dexy5

I am more hydrated than a hydrangea in Hyderabad. At 7 pm I will have a pint of bitter if I can walk to the pub.

Dexy5 profile image
Dexy5Graduate10 in reply to HeavyFoot

😂😂

Buddy34 profile image
Buddy34Graduate10

Well done you, what an amazing achievement 😊😊👏👏

HeavyFoot profile image
HeavyFootGraduate10 in reply to Buddy34

Thank you B34!

Franglaise profile image
FranglaiseGraduate10

Massive achievement well done...thats my next goal.

I DO remember milk monitor.

UnfitNoMore profile image
UnfitNoMoreGraduate10

Congratulations... great running. Also, I just discovered I’m amongst the older amongst us 🤣

HeavyFoot profile image
HeavyFootGraduate10 in reply to UnfitNoMore

Put a number on that UNM! I’m nearly 64.

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to HeavyFoot

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!

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to HeavyFoot

68 🙄

HeavyFoot profile image
HeavyFootGraduate10 in reply to UpTheStanley

Does it keep getting better UTS?

UpTheStanley profile image
UpTheStanleyGraduate10 in reply to HeavyFoot

Definitely survivable, so far 👍

Slinkymalinki profile image
SlinkymalinkiGraduate10

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!)

HeavyFoot profile image
HeavyFootGraduate10 in reply to Slinkymalinki

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!

Slinkymalinki profile image
SlinkymalinkiGraduate10 in reply to HeavyFoot

Oh yes. The smell stays with you....!

Have a good rest day.

Granspeed profile image
GranspeedGraduate10

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.) 🤣🤣

Getfitok profile image
Getfitok

Wow brilliant! Well done you 🥛🥛🥛😀

HeavyFoot profile image
HeavyFootGraduate10 in reply to Getfitok

Thank you

Sandie1961 profile image
Sandie1961Graduate10

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 👏😃💥🏃🏻‍♂️

HeavyFoot profile image
HeavyFootGraduate10 in reply to Sandie1961

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 !!

grumpyoldgirl profile image
grumpyoldgirl

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 😁

HeavyFoot profile image
HeavyFootGraduate10 in reply to grumpyoldgirl

Thank you. I will wear it with pride!!

Bluebirdrunner profile image
BluebirdrunnerGraduate10

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 😂😂

DebJogsOn profile image
DebJogsOn

Great run 😁

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