SPEED podcast - second go

[iain-strachan]

I find I'm quite enjoying the Speed podcasts, and I like the graph of cadence you get with the different colours, so you can see the intervals.

As before, after completing the podcast, I used a favourite bit of classical music that is paced at 180 bpm at the end, for a little longer this time. You can see after the cool down walk there's a time where I've stopped - fishing phone out of running belt, setting up spotify to the right track. The piece concerned has a slower movement at 120 bpm just before it, so I gave myself 90 seconds of this to start moving again, and then into the fast stuff, till I got back to where I'd parked the car.

I didn't quite match the beat the whole way - it slows to 170 right at the end, but I have to say I found it less hard work than the interval training at 165 for one minute despite the fact I kept it going for over 2 mins. I think because I have to take smaller steps, it is less wearing, less pounding, and more efficient.

There's a lot of random junk on the end, as I forgot to turn of the Garmin as I went back to a corner of the park to do some post-run stretches.

Felt brilliant afterwards - my legs felt so relaxed and no pain anywhere, or any the next morning.

I'm planning to stay at my normal rate (average 164) for Parkrun tomorrow, as I don't want to jeopardise it, but will experiment further with the higher pace.

The 180bpm piece lasts just over 6 minutes, so it will be interesting to see if I can keep at that pace for the duration of the track.

Here it is. You'll either love the piece or it will drive you completely mad, as it is very repetitive. For my part, I love it, and find it very energising. This is the actual recording I used.

youtube.com/watch?v=EvA6xdI...(Not working as expected?)

[AlMorr Ambassador Graduate]

Minimal music, good for running to, specially with the beat around 180 for 6 minutes, personally I prefer Mozart or my metromone app at 162 steps a minute to run to, if I am trying for a 5k PB I will sei it at 174 beats a minute, Steve Reich's music isn't my favourite classical music, nevertheless you enjoyed your run with that music to help you with your pace.

[iain-strachan Graduate in reply to AlMorr]

I must experiment with some Mozart. But obviously it needs to be a piece without tempo changes for running!

I have an hour long piece of Steve Reich (Music for 18 musicians) but the tempo is 216 beats per minute throughout. However I believe I can use Audacity to change the tempo without changing the pitch.

Which metronome app do you use?

[AlMorr Ambassador Graduate in reply to iain-strachan]

I have the metromone beats app, you can use it from 1 to 300 beats a minute, so for us runners anything from 150 to 180 beats would be suitable.

[Buddy34 Graduate]

Well done you. I was totally put off the speed, stepping stones and stamina podcast because of the background music. But you did it . Great 😊

[iain-strachan Graduate in reply to Buddy34]

The music for Stepping Stones is truly awful, but I found Speed to be more bearable.

Not yet tried Stamina.