Baldstan 180 steps per minute seems to be the 'sweet spot' for running. It's supposed to be the most efficient, least aggressive pace to run at. I worked hard to get to that cadence and in some ways it really does work, in others I'm not so sure.
If you try to run at that cadence you'll feel like you are shuffling, at first. One tip is to use a metronome or even an MP3 file of a metronome. It will take practice though.
Loubella, I know your pain. I've cut myself opening and using gels. If you have to use your teeth, try holding the edge in your and pulling the gel away from your lips. Or just practice tearing, it just needs a firm grip. Good luck.