[Long post 🤷🏼♀️] Tuesday, 3.8km, 31 mins; Friday, 5.2, 43; Sunday, 5, 41 - all starting 8.20-8.40; all with M (although essentially running solo); all in M’s preferred venue (where we did most of c25k, and with the expected characters); last two with M ending ahead of me (so times and distances are mine); all with me doing run-walk intervals determined by my ability to breath both in and out through my nose (with comfort); all enjoyable runs where I’m learning; all with M doing his own thing.
One aim for new year is to give the full nasal breathing method sustained attention. I planned to do this for a few months, but am already seeing changes just by giving it time and focus. This means stepping back from other targets (eg distance, pace), as well as delaying my initial post-c25k intention, which was start of the magic plan. Surprisingly, the run-walk is only slowing me by a little: today, by just 30 seconds on what I consider to be my ‘settled running pace’, and by less on an average pace across the whole run. This week, I’ve shortened my run intervals, or rather, I’m transitioning from run to walk more often, but also transitioning back to run more - as always, based on the moment when any stress starts to appear in my breathing. It’s also a bit of a navigation of ‘handkerchief moments’, especially with the colder air. Keeping the overall vibe relaxed, I’ve softened my thinking so as not to be ‘forced’ in my approach towards the method itself. So, if I feel I have to exhale sharply through the mouth, then that’s ok; it doesn’t mean I’m doing anything wrong. I’m learning to see those moments of ‘deviation’ as deliberate choices, and better understand their purpose. I’m getting guidance and feedback here, which takes me to my other new year focus.
I count myself very fortunate: I’m privileged to have been able to treat myself (for my c25k graduation and my birthday and Xmas) to some coached running workshops (obviously, online). This is an indication of how much I’ve been bitten by this running bug. And I’m just loving these workshops, which are all nicely in tune with my interests in yoga, mindful running and meditation. We’re reflecting on our own unique running styles and motivations for running. We range from a total newbie, just starting out on c25k, through to runners with decades of experience (one has 40 years!), a serious road racer and another coach! But there’s no sense of hierarchy. Everyone is so humble and generous; such a nice group. And we are *all* learning. I’ll be sad when the workshops end. We’ve been practising various mobilisations of the spine, balances and breathing. We’re videoing ourselves running 😂. And we’ve done our cadence checks.
I’d already seen my cadence recorded on Runkeeper, but this proves to be totally useless (even the run-progress graph is completely out). Apparently, this is a problem with most devices. We’re back to basics, counting steps with a 30 seconds timer. I really got into this experiment, so my sessions are now generally ending with a series of 30-second intervals where my ‘aim’ is to check cadence, but I’m actually trying this out with various paces. It’s not proper interval speed work, and I wouldn’t say I’m sprinting (not even by my own standards), but it’s adding a bit of variety and added fun. Anyway, I can now confidently conclude that my cadence is in range 178-180 steps per minute. And this conclusion means that I’ll now need a new ruse!🙄
We’re still to discuss the video exercise, but I can already say that it’s a bit of an eye opener to see yourself running. We are approaching this exercise non-judgementally 👍, but there’s no escaping the immediate ‘OMG’. 🙈😂 I had to get M to be my cameraman, which, as he also wanted to be my director and judge, nearly ended in divorce.
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GailXrunning
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Very interesting post from you, Gail. Nasal breathing, workshops, cadence and videoing yourself running. (Or M videoing you running!) I’ll have to read it all again later, when I’m not just about to catch a few zed’s on the sofa 😴. You have been seriously bitten by the running bug for sure - nothing wrong with that!
Blimey Gail, your throwing yourself into this, in a big way, i did laugh about your videoing yourself running 🤣 i hate hearing myself on video, let alone seeing myself running, all those bits wobbling about! 🤣 i do like reading your posts, even though you lose me at times, the workshop sounds a great idea, all these new running buddies we're making! 😊I'm guessing M will be glued to the big match atm!
It is. I’d tried it out a bit during the CRs - but doing so a bit willy nilly and without any structure or guidance. I realised I needed to commit properly for a period. So here I am!
🤣 I could see that leading to arguments in my house too! I would be interested to see myself run though to see if what's in my head is what I'm actually doing. I've no idea of my cadence either, I just run and know roughky where I am by my split times. The nose breathing for both in and out I've not heard of, is there a benefit to this?
🤣 I was quite surprised by what I saw. Had sometimes caught reflections in plate-glass windows, but on camera it was different again. Trying not to pre-judge it; in fact, trying not to judge at all; in fact, trying not to be doing too much trying! 😂
What an interesting post, and don't apologise for its length it was great to read. I'm interested in your running workshops they sound really interesting and useful how did you find them?But yes seeing yourself running must be an eye opener, I've tried taking the odd selfie photo as I've run non were pretty 😂
Thank you. I’m so enjoying the weekly workshop and my homework. It’s all based on chi running principles, which complements my interests. Very happy to message you the link (if nothing arrives - me and tech can be a random business- message me and I can reply!)
Wow, these workshops sound interesting. I’m cringing at the thought of seeing a video of myself though! 🙈
What exactly are you supposed to take away from discovering your exact cadence? Should it be higher/lower? I’m assuming it may depend on your height as well? I understand if I want to increase pace I should increase cadence but is there an ‘ideal’?
So many things you are discovering..! It does indeed show how much you’re invested in running, which is fab. I often find the more you learn about something the more interesting it becomes!
Absolutely. As I understand it (but, warning: I’m a total beginner here), there has for some time been a sense of an ‘ideal’ cadence, which was based on selective reading of some old research of successful marathon runners. Now the view has changed to be more bespoke to the individual. It tends to be lower for taller or, better, longer-legged people (which isn’t necessarily the same); higher for the shorter-legged. Understood in the individual perspective, it’s seen as better to develop cadence in your higher range - generally translating as less foot-on-ground time, so less plod, and thus a ‘lighter’ feel to the run. That’s supposed to be the key gain: the ease and lightness.
This bit took me a while to figure out (because it seems counterintuitive), but it turned out to be true when I experimented: While for an individual cadence can vary, that variation isn’t pegged to pace. So, eg, my cadence is generally the same whether I run faster or slower. But I can change my cadence: such as, when I start to tire, lose form (such that I have) and become more clumpy and heavy.
Thanks for the explanation 🙂 I’ve tried to increase my cadence in the past but it was an odd feeling. I’m generally around 150 according to NRC. Felt like I would fall over my own feet trying to increase it!
Worth checking it properly by literally counting steps with a timer. (I counted my right foot landings for 30 seconds and then multiplied by 4, which give total steps per minute.) My Runkeeper had given me figures that were just so way off the mark.
That said I’d really like to get a smart watch too. Too often I feel off my game and then when I get home and check my stats it’s usually obvious why. Think it would be good for overall motivation too.
Sounds like you’re really into the dynamics of running now- your online sessions sounds like they’re really going to help you get lots out of your running experiences and improve your technique 👍🏻👍🏻
I’m doing ok thanks- ran yesterday - 6km - after not running for a week- have been so tired going back to work- my plan is to keep to some shorter runs until I feel 100%
Work is crazy busy- teaching in school with 1/3 of class then coming home and checking to 70 + pieces of work posted by the 20 home learners that day and then putting online the 7 lessons and worksheets ready for the next day - spent from 9-6.30 planning it all today- too tired to run!
Nightmare! Teachers’ loads are crazy at the best of times; that’s now been upped much further still. The running will be there when you can find a moment to look up and breathe. I just hope you don’t have plans upturned overnight (which seems to be becoming something of a habit with the DoE).
Haha! That’s what I experienced when I first tried too (the breathing bit). First I thought ‘that sounds easy’; then found it really wasn’t; then found that bit by bit it improved; then I tried to do too much too soon. Learning not to overreach myself, be patient and gentle. Slow and steady (been there before!) It’s a work in progress! I was trying it out on my CRs, but I’m now trying it in a more sustained focus. 🤞
Loved the write up 👍🏻 That’s some serious commitment to nasal breathing while running .. I’ve not had any luck with it at all but I think you’re right, it takes all your focus on the breathing at cost of pace/mileage I’m sure to get a handle on it. I will watch this journey with interest!
Interesting to hear about your running workshop. What a great thing to do to bring focus on form and running style. I did laugh at your description of M filming/directing/producing 😂😂 I can just imagine the scene! I remember in my early C25K days asking my husband to take a picture of me running and we never got a “good” shot much to my disappointment (and attempts at directing). Time to try again maybe though a video to check my form would be really interesting. Sure my form is nothing as I imagine it to be 🤔
Ah, thank you. I hope to have positive things on the breathing to report! I look so different to what I imagined on the video... but that could just be me. I’m looking forward to hearing the objective observations.
Well done! And well done especially to putting up with running with a partner! I like to decide on my own route, cadence, suicide/podcast, etc. I doubt I could tolerate someone else doing it! And as for a running video - wow! Not for me!
Actually, sometimes we spend our runs chatting away. But we are currently running solo in the same park at the same time. M’s not into my ‘obsession’ (his word choice) with form etc. But then he wasn’t into the idea of running a few months ago; and that has turned around ow that he can see the improvements to his blood pressure!
I had a friend wanting to run with me a few months ago. I sort of smiled and agreed, grimacing internally when she said she would need to know the route beforehand. I don’t know my route myself even, when I set off!
Haha glad you didn't divorce hubby. I've been thinking of getting mine to video my running technique too. He says my running is 'untidy'. As he's a non runner and I don't know what that means I thought I'd better check it out but.....married for 40 years so far🤣
🤣 I think M is the last person I want to advise on my running - which isn’t to say I don’t welcome his views in other situations, or even in running *if* he frames the questions appropriately. But I knew there’d be trouble when, with the camera rolling, he shouted ‘I can tell you exactly what the coach will say...’ while evidently having not heard /registered that the coach uses the word ‘non-judgemental’... So there I was yelling back (remember, this is all happening across a field with dog walkers and other runners all around) ‘stop it... it’s supposed to be non-judgemental’. 🤷🏼♀️😂 We love each other, really...
I think it’s great that you are doing these workshops and hopefully picking up some handy hints from them. I started back in May, and doing JuJu’s magic plan.
Having read your post I feel inspired to try something like that when work affords me some more spare time. I have just started W5 and am a little demotivated with the running at the moment. Maybe it’s the cold weather up here in the north east or at the moment the runs seem harder!
I’m finding both pace and breathing really hard to get right at the moment and not looking forward to the second 8k run this week. I really do think it’s down to lack of experience and technique and the structure going after completing the C25K.
So now I have got to the end of this reply I am even more convinced about trying a workshop 🤣
Sorry to hear that you not feeling so good about your running at the moment. I’m sure it’ll recover, and so many seem to be a bit down this month. I definitely find having something like this helps me, a mix of a project, some playful experimenting and feedback. I know the promo for workshops specifically talks about helping those who have lost their way/ mojo or need something new to refresh their running practice. Might be worth looking for something that appeals to you. (And happy to share link to mine if that helps - just message me.)
180/minute is supposed to be the ideal cadence for most people. I tend to be slightly slower than that, at about 150-160/min. I probably have too long a stride (almost 1m) with my long legs.
In theory, you're supposed to keep the cadence constant, and adjust speed by changing the "lean" of your body.
That’s right, although I gather the older idea of the ‘ideal’ has now ceded to a more flexible approach, from what I’ve read. It’s certainly the case that cadence was constant when I tested across some different paces, all other things being equal. It can change: Tiredness (unmanaged), I think, tends to go with a change of cadence (lower) in the same individual.
I’ve wondered if my listening to a podcast some time ago might have been influential - because it has the sound of the runner’s footsteps crunching, which I naturally fell in with (I can still ‘hear’ the rhythm). No idea how long his legs are, though!
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