STRIDE...SHMIDE - What's it to ya?

In last weeks effort to count my strides and see if I could do some tweakage (it is too a word) and increase my pace I went about it all wrong. I'm kind of embarrassed because this is the stuff I should know but it's been a while since I was in school. Which is exactly why I keep up on this blog...to hold onto some of that professional brain in the midst of Mommyland.

Here's a quick review from a couple posts back about stride rate.

"One of the most noticeable differences between recreational runners and world class competitive runners is cadence. Top level runners use a cadence of around 90 to 100 full strides per minute, compared to a rather sluggish 75 to 85 strides per minute for recreational runners. A higher stride rate encourages a shorter more efficient stride. Low stride rates are usually associated with over striding and spending too much time on the ground. Try to maintain a stride rate of at least 90 strides per minute at all running velocities. You’ll run easier and more efficiently." --Rick Morris

...and here's the information I should have remembered before I wasted my time counting strides the wrong way.

• Stride length is the distance between successive points of initial contact of the same foot. Right and left stride lengths are normally equal.

• Step length is the distance between the point of initial contact of one foot and the point of initial contact of the opposite foot. In normal gait, right and left step lengths are similar.

• Cadence is calculated in step or strides per minute. (1)

My mistake - I counted step length instead of stride length. I took 180 steps per minute so divide that by 2 and I've got 90 full strides per minute. Okay, so I'm feeling much better about that number. It shows that I'm already at a "top level runner" cadence but I'm sure not running at top level speed so what else can I do to my stride? Here's what I'll be working on.

1 - Make sure I'm not over-striding. When your heel is striking the ground first this actually causes a breaking affect and slows down your pace. It's optimal to have a flat-footed landing right behind the balls of your feet. It's better to have short quick strides with a flat footed landing than long slow strides landing with a heel strike. Hey, I've still got 10 strides I could add per minute to still be "efficient" right?

2 - Get a more explosive foot strike. If I've already got the cadence down then I need to make each step more effective by having a greater push-off. Time to pull out the plyometrics (jumping drills).

3 - Try to get a higher knee lift. Hills, hills, hills. A driving knee will also help my steps to travel farther. This doesn't mean a longer stride. I'm talking about more velocity per step or covering more ground while in the air.

Here's a great article that has some great hill-drill ideas. It works for the Kenyans so why not me? I'm doing number #3 on Monday.

This quote by Phil English is something I'm going to remember while making all these improvements.

"When it comes to stride improvement, it's important to realize that no two runners are exactly alike. "I believe there is a perfect stride for every runner," said English, "but not all runners should have the same perfect stride."

I'm not going to do anything that doesn't feel natural to my body because it's my opinion that not 1 thing works for everyone. But I'll give anything a shot.

Friday Fav's

My Mom loves me. She surprised my with some new Nike running gloves. Yes even 30 year olds get to be spoiled by their Mom every once in a while.

Now I don't have to wear my daughter's fuzzy bright blue gloves from the dollar store. Not that they didn't keep my hands warm...in fact...they were outright sweaty. Yuck. This morning was the first time I wished it was chilly enough so I could test ride the new gloves, but it wasn't. I'll have my review when the time comes. Pretty snazzy though. There's even a pocket in each palm for a key (or lube, chap stick, runner I.D.). The rest of my clothes (minus the shoes) might be from Walmart, thrift store, or a pick from 1 of many race shirts. But my gloves...yeah they rock!

Hmm, not my best picture. It's pretty comparable to the smile I've usually given the camera right after giving birth to each of my kids. Just not normally accompanied with the "rock on" sign but I may have to with the next one just because of this post.

Oh and how will I know when it's cold enough to dawn the gloves? Because I bought myself this really fancy thermometer from said Wally World for a whole buckaroo. Works like a charm. Today I figured out that 50 degrees means a long sleeve shirt and capri length shorts.

See ya on the road...err I mean HILLS!

References

(1) - http://moon.ouhsc.edu/dthompso/gait/knmatics/stride.htm

4 Your Playlist - Friday Fav's

I've got a few favorites to share with you today.

FAV NEW SONGS I ADDED TO MY PLAYLIST

The Kills ~ Sour Cherry (My favorite new addition)
The Kills ~ No Wow
Bruno Mars ~ Just the Way You Are
Enter the Hagis ~ One Last Drink
Radiohead ~ 15 Step
Matchbox 20 ~ How Far We've Come

A FEW FAV POSTS (AMONG MANY)

Secrets of a Running Mom - Refer here for 10 ways to run like your a 4 year old. I need to be more like this.

One Run At a Time - Check out #2 on her "Three Things Thursday". It's my knew best friend...and mine's made out of marble. Oooh la la!

Early Morning Run - Great new recipe for using the beloved sweet potato.

Joe the Runner - For those of you who adore your treadmill. You may enjoy this post.


CURRENT FAV FUEL BEFORE A SHORT RACE

Microwave Smores - I might even sign up for a race just to justify eating 1 or two. So good! I'll try to refrain from licking the screen.

Have a wonderful weekend! I'll be celebrating mine 5k style. Going for sub 7 pace. If the course is the same as in previous years there's a little nasty hill at the end so we'll see. Race report Monday...I'll let you know how that smore worked for me!

Going Virtual (Fri Fav)

This past week my favorite thing has been to sign up and participate in virtual races.

Ten reasons to participate in a virtual race.

1- You have a lull in your race season.
2 - You don't like race day pressure.
3 - You prefer to run on your own time.
4 - You have a favorite course.
5 - Running for a good cause makes you happy.
6 - You aren't ready to commit to a race in reality.
7 - It's fun to be in the "running" for free stuff.
8 - You don't like to pay race fees (many virtual race are FREE).
9 - You like the commodore of bloggy world.
10 - You're in a rut and need some motivation...NOW.

I mentioned in my last post that I was in on MCMMamma's virtual race this weekend and so far so good. I almost had my 4 miler completed today but I stopped Mr. G for 2 passing vehicles when I had to cross a road and it didn't get started up again for a 1/2 mile. Ahhh! Should've just relied on the automatic pause but I was reluctant and paid the price. I think the automatic pause actually kicked on too which is what got things mixed up when I thought I had started the timer again. After I finished I ended up with an average pace of 7:06...OUCH! I can at least record it as a good tempo run but to have all that effort go uncounted was rough. I'm going to complete the 8.25 mile race tomorrow and then go for the 4 miler again Tuesday. Note to self...Automatic pause is my friend.

Here's another virtual race I wanted to give a shout-out to.

Meet Laura from http://www.myreasontorun.blogspot.com/.

She has a child with Joubert Syndrome and is trying to spread awareness. One way is by hosting an upcoming virtual race "running" from Oct.3 - Oct 10. Click on the button below for complete info then click on the above link to enter.

Oh, and if you heard it here first, would you mind letting her know I sent you. Thanks and enjoy the race!

P.S. In the future, when I come across additional virtual races I'll pass on the word so you can get in on it. Or if you do a little blog stalking yourself in the running community you may find some too so be sure to let me know!

Trick of the Trade - Fav's

Here's an idea to squeeze a little more exercise into your busy, hectic, crazy day.

1st - Think of a place/room you enter several times through-out the day.

2nd - Think of an exercise you can repeat at least 10 times. i.e. push-ups, sit-ups, calve raises, lunges, jumping jacks, wall sit...

3rd - Every time you enter that room you have to do your exercise of choice.

For me, every time I enter my master bedroom I have to do 10 squat jumps. I've already done 20 this morning in 1 hour so I should get in some good plyometrics today.

Friday Fav's

• DC Rainmaker...He's got my favorite give-a-way going on right now. A GARMIN 310XT!!! I shouldn't tell you because I really want to win but my chances are already slim and why not spread the love right? Good luck to you! (but not too much ;)


• Tall Mom on the Run...Tall Mom makes it in again because of her "Rut" post. I have many friends who are at this point and these are good words to read.


• Racing with Babes...Her post serves as a reminder to "Not Sweat the Small Stuff"


• A Bold Pace...My new FAVORITE website. Maybe it's because I stumbled upon it as their newest post was an interview with my running icon Kara Goucher. Maybe it's because they have a great feature under their "Popular Posts" sidebar where they have created marathon playlists for different paces. I haven't been on the marathon bandwagon this year but I'm going to take the faster BPM songs and add them to my 10k playlist. Or maybe it's because I'm inspired by these 40+ year women who are rockin' the runner world. Either way, it's a great site. Check it out.

Have a great weekend! I'm going to spend mine at the ball field once again at a SB tourney but I've got plans to hit the road running come Monday. Until then!

Funny Running Quotes - Friday Fav's

These put a smile on my face. Hopefully it does the same to yours.

“It hurts up to a point and then it doesn't get any worse.”
Ann Trason

“You have to forget your last marathon before you try another. Your mind can't know what's coming.”
Frank Shorter

“We can't all be heroes because someone has to sit on the curb and clap as they go by.”
Will Rogers

“While running, it is rude to count the people you pass out loud.”
Anonymous

"I don't think jogging is healthy, especially morning jogging. If morning joggers knew how tempting they looked to morning motorists, they would stay home and do sit-ups."
- Rita Rudner


"I love running cross country....On a track, I feel like a hamster."
- Robin Williams

"I run so my goals in life will continue to get bigger instead of my belly."
- Bill Kirby


"The only reason I would take up jogging is so that I could hear heavy breathing again."
- Erma Bombeck

"Running is a mental sport...and we're all insane!"
- Author unknown

Here's my Fav posts that I stalked this week.

• Tall Mom on the Run - A great reminder NOT too let our weaknesses get to us.


• Always a Reason to Run - Need to update your playlist? Click the link!


• MCM Mama - Stay true to your own self. How? Read her post!

I also gotta give a shout out to my FAV knew followers. Thanks for joining the Fitness Junky club! And I can't forget those that have already been following as well. You guys are awesome!

Thanks for all the comments too. It's nice too know people actually read this stuff and care enough to have a little discussion. It's always great to know that your not the only one that's "insane".

--See ya on the road!

Quotes found at...
www.poemofquotes.com
www.running.about.com

Cartoon from
www.runningromans.com

Strides + Friday Fav's

I'm trying to kick my speed training up a notch to capture GOLD (see previous post) so I finished my workout this morning with 5 x 100 yard strides and it felt SO good. After a 4 mile tempo run, I walked for a couple minutes then got started.

How to do a stride
Strides are short, fast interval runs between 50 and 200 meters. They should be run at a "comfortable sprint" pace, which means that you're basically running as fast as you can without losing your proper running form. Doing strides can help improve your speed, flexibility, coordination, and running efficiency.

Recovery
Recover in between each interval and make sure you're not out of breath when you start your next interval. If you find yourself losing your form towards the end of the interval, try slowing down, taking a longer rest, or running a shorter distance. (1)

Try them and let me know how it goes!

Friday Fav's

Frayed Laces - Want to know what type of celebrity runner you are? Take this quiz to find out.

52 Weeks to 4:15 - Sharon once again makes me smile with her memoir to batwings.

Truly.Into.Fitness - Not only is Jess' site a great resource for healthy eating, check out her bog roll. It's my go to place to scan for a healthy recipe.

Have a GREAT weekend!

Reference
1 - http://running.about.com/od/runnersglossary/f/strides.htm