180 is supposed to be the most efficient. Whole section in Lore of Running by Tim Noakes - gets v technical but quite interesting. I generally do drills to improve cadence on a treadmill as it's easier to count with no distractions. Gets you used to the feel of that turnover, also get used to adjusting stride length depending on pace. I do find that keeping a constant cadence it is easier to accelerate in a race as you just have to lengthen your stride. Mainly worked on it as I was 150-160 and as several have said you are overstriding and it was causing me knee and hip pain.
Joined the wagon train - nothing since Christmas day - plan to go to at least April 8th (SDW50) - mainly because I'm a little behind on training and a bit too chubby. Did a 10k Sunday in 44:37 - well short of pb but better progress than I hoped. Been hiding our left over booze - still calls from the cupboard though
It is a bit muddy in places and potentially wet - depends on weather obs! The good thing about it is you can basically take all your shoes and use as required! I used trail shoes when I did it and stuck to them but there hadn't been too much rain
Haven't been on in a while so I'm back to being a wannabe Personal stuff and injury second half last year, was starting back this year when I managed to partially sever my big toe. Back to it now and just managed a 10mile race - first one of the year