Stepping Stone - 2 years on

[iain-strachan]

There was some dread over this one, as in 2017, when I did my back in this was the last one I did before it became too painful to run.

No problems this time, but a pretty slow pace. It's quite a discipline to keep to 150 steps per minute, and I found the going quite tough for the first 10 minutes. Then as the pace increased (15 mins at 155 final 5 at 160) it seemed to get easier and easier! The last five minutes were the best.

I've read that being able to run at different cadences is a good way of developing speed and fitness as it forces the body to use a different regime from the normal.

Past runs I seem to average about 162-164, so I guess that's why the last 5 seemed the most natural.

I ran mostly round the perimeter road of Albert Park (quiet private roads with attractive houses, and the playing fields of Abingdon school. I finished up in the park by this tree, which is already displaying autumnal shades.

I think I may persevere with this one.

Did anyone else found it got easier, rather than harder, as the cadence rate picked up.

BTW I thought the music was HORRIBLE, I mean does Laura actually LIKE that stuff? But I had no problem running with the beat.

[Oldfloss Administrator Graduate]

Well done you.. you've hit the nail on the head there... when you used the word, discipline'.

It is what we always try to tell folk when they try the podcasts!

I found when the cadence picked up it was more comfortable...

You did really well and isn't it interesting second time around? I did not care for Stepping Stones but still four years on, use Speed and also Stamina regularly

It is great to have you back with us my friend

PS

I cannot say I really minded the music... to busy focusing on the actual beat!

[SlowLoris]

Music is dreadful. I found it took a bit of practice to get used to changing cadence.

[grumpyoldgirl Graduate]

I've only tried to adjust cadence once, not this podcast though, and I really couldn't get on with it. But then my cadence stays almost identical, whatever speed I run at. I'm sure I've seen other people complain at the music though! Looks like you've been having quite a time of it with your back, well done on fighting back to fitness again.

[Bluebirdrunner Graduate]

Nice work Iain😊

I did this and Stamina the other day for a change...

I agree the music is weird, but it works for these podcasts. Maybe mix them up with your usual runs.😊xx

[iain-strachan Graduate]

Delighted to say I've found a solution to the music problem (as I'm a computer nerd). I have this (free) audio editing program called Audacity. It has a feature that allows you to change the tempo of a song without altering the pitch (I won't bore you with the maths, but I can probably figure out how it is done!)

So my favourite running piece of music is classical (20th Century) - Music for 18 musicians by Steve Reich. It has an absolutely constant pulse throughout the hour long piece. It's great for running, and I find it motivational with its energy. But it's impossible to run in time to the music because the beat is at a constant 216 beats per minute! How the musicians play at that pace unbreaking for an hour without getting repetitive stress injury I'll never know.

Now, thanks to Audacity, I've converted the first five minutes to 180 beats per minute, and had a little run to the end of the road and back (less than 100 m!) to see what it felt like running at the cadence they say experienced runners use. Quite bracing - not as hard as I imagined, but not sure how long I could sustain.

But the take home is that if you have Audacity (free download) you can convert the temp of your favourite songs to whatever tempo you like.

Now I need to figure out how to separate Laura's commentary on Stepping Stone from the music and to dub it onto the music that I like! (Believe it or not this actually might be possible with a technique called "Blind Source separation")

There is an app that is supposed to do this (TempoMagic) - but from the reviews on Google Play, the Android version is very unstable.

Oops - bit of a nerdy comment there. But I never imagined I could run in time to Steve Reich's Music for 18 musicians.

[Blackcat66 Graduate]

I completed my 9th consolidation run after C25K tonight, and decided to use the Stepping Stone programme as I've been gettting a little bored repeating week 9 with different trainers. I was able to keep to the beat, but hated the music and found myself on the verge of a stitch the entire time, which I have never experienced throughout C25K. I used to have Audacity, but wouldn't have the patience to do what you are - very imaginative though!

[iain-strachan Graduate in reply to Blackcat66]

I found the first 10 mins at 150 were the worst. By the end it was like I was sailing along. Discussed it with a colleague. He has to run slow when he runs with his wife, and he finds it painful. We think it may be because the foot is under pressure longer at the slower cadence.