CW - 2 or 3 months ago I thought I'd experiment with cadence on a flattish 2 mile loop to see if it was worth trying to change it. I did 3 loops - one normal, one higher cadence and one lower. The normal one was fastest, then higher cadence, then lower. All the heart rates were similar so I concluded that staying as I am was the best thing to do.
GBRM - Welcome. No need for sub 3 to post here. Nice five miler at Weston.
I have highly predictable taper lethargy - feel sluggish, heavy-legged and have convinced myself that I won't recover in time. No idea why it doesn't get any easier even though I know what's coming.
Interesting stuff about cadence Charlie. I think that there's more to it than pace though - you could easily be quicker because you using more power per stride as the cadence slows which may eventually be more inefficient energy-wise. Do you have the HR data to crosss reference? I think another consideration is that higher cadence creates reduced impact forces so might be effective at injury prevention? I have no strong feelings either way about cadence and just run naturally - it's normally around 190 but 200-210 when racing.
Last double (8+7) for me today before Jersey a week Sunday. Got various niggles and complaints that will hopefully sort themselves out before a 3000m on the track on Tuesday night.
Dan A, Jools, RB, ES - Strong looking sets of intervals.
TR - I've not been around on here for a while either but it's still nice to see you posting. I think everyone would love to see the orange vest chugging down the Embankment in 2:5x as soon as possible.
My Jersey training has been going pretty well; a very similar format to before but with a few little tweaks to make it fit around life a bit better. I do some genuine recovery runs rather than easy/steady all the time, 2x18 milers each week and on Weds I raced a 5k. It wasn't at all planned so I'd done my usual pre-breakfast 11 at 7:12/mile and a 1.5m jog with the wife in the afternoon. The last week I've felt a bit like I was going backwards so decided to race to test it out.
I decided to go out hard and try to hold it - PB was 16:47 so the plan was 3:17/km to sneak under 16:30. 1st km was 3:17 and felt good so worked hard to stay with a group and did 3:13 for 2nd and 3rd kms - 9:43 at 3km which smashed a very old track PB! Things understandably got difficult in the 4th km but ground out 3:18 and the last km was pure survival and was a painful 3:21 to give 16:29 (watch measured 5.05) - a confidence booster at just the right time.
Two weeks to go now!
LMH - Love the sound of your run. It's great when everything just feels right.
I won't be near the front at Jersey - when I was sorting out my free entry I was told that they have taken 5 entries from sub 2:18 runnners and another 3 sub 2:30! The first prize is ??2.5k and there's time bonuses.
TT - Yep, still the same course. I want to run well rather than needing to. I hope this small difference in mental approach will make a big difference.
Jools - I hope you're right. Been following your blog and it feels like you're shaping nicely for something special in Chicago.
AlanB - I got rid of the Frankfurt entry after my retirement declaration. I'm happy to be doing Jersey though. It's a bit hilly and a small race so no possibility of chasing times which feels right. I'm sure your funk will lift soon but binning the 10k sounds sensble to me.