S7 - Distance/speed is off on the Running workouts

[Jamie BG]

@olymay you forgot about cadence - that can change your stride length and increase/decrease the number of steps your take.
Recently I was doing a lot of cadence work trying to get up to 180spm and noticed my step count varied a lot from what used to be my norm 140-155spm to when I was hitting 168-175spm (still working on the 180spm).

[olymay]

@jamie-bg said in S7 - Distance/speed is off on the Running workouts:

@olymay you forgot about cadence - that can change your stride length and increase/decrease the number of steps your take.

I thought cadence was a result of stride length and pace?

My understanding was the three were essentially a triangle. If you want to change one piece then you can change either of the other two?
(similar to ohms law in electrics, or the exposure triangle in photography, etc?)

But yes, I probably should have mentioned it

(180 spm!?!?! wow that’s fast! great effort!)

[Jamie BG]

@olymay

(180 spm!?!?! wow that’s fast! great effort!) - not there yet, still working on that - said I am normally around 168-175spm.

I think its worth the effort as supposedly it reduces the strain on the body especially the knees and my knees are super dodgy (along with my back) from too many years of training and competitive sailing in dinghies.

[olymay]

@jamie-bg said in S7 - Distance/speed is off on the Running workouts:

@olymay

(180 spm!?!?! wow that’s fast! great effort!) - not there yet, still working on that - said I am normally around 168-175spm.

I think its worth the effort as supposedly it reduces the strain on the body especially the knees and my knees are super dodgy (along with my back) from too many years of training and competitive sailing in dinghies.

175 is pretty damn close to 180 and is close enough for me to say well done

So are you simply running faster? Or taking small and fast steps to end up a similar pace to your regular running?

(sorry if this is going off topic)

[igchy]

Got a replacement S7, GPS gets a fix in 10-15 seconds even inside.

@sky-runner you’re absolutely right, 11.65 miles and 11868 steps don’t make a lot of sense for me too:
11.65 * 5280 / 11868 = about 5.2 feet per step.
I’m 5’7" and jumping 5 feet on each step for an hour+ would be… hm… fun lol
An average cadence on that run is 86. I want to see somebody who can run like that
Will post a result of today’s run just for fun.

[Brad_Olwin]

@igchy hopefully the hardware was the issue.

[igchy]

Yep, a replacement watch makes a lot more sense (today wasn’t my best performance btw :))

Also, “Wear GPS Fix” application helped me with troubleshooting GPS issue:
https://play.google.com/store/apps/details?id=org.freepoc.weargpsfix

Thanks everybody!

[A Former User]

@olymay said in S7 - Distance/speed is off on the Running workouts:

(sorry if this is going off topic)

OT sometimes is manna

[Jamie BG]

@olymay running about the same pace, though I do use the cadence to slightly increase/decrease pace by varying it slightly, but is more about improving my running style to put less strain on my body by taking the smaller strides.

[olymay]

@jamie-bg said in S7 - Distance/speed is off on the Running workouts:

@olymay running about the same pace, though I do use the cadence to slightly increase/decrease pace by varying it slightly, but is more about improving my running style to put less strain on my body by taking the smaller strides.

Sounds good! I might look into doing something similar, as my old and worn legs struggle with distance.

[Jamie BG]

@olymay exactly why i am doing it, otherwise my knees wouldn’t allow me to even run once a month. At least this way I can run 1-2 a week, it doesn’t impact my cycling, walking, hiking, SUPing and swimming (all so much more knee friendly)

[olymay]

@jamie-bg said in S7 - Distance/speed is off on the Running workouts:

@olymay exactly why i am doing it, otherwise my knees wouldn’t allow me to even run once a month. At least this way I can run 1-2 a week, it doesn’t impact my cycling, walking, hiking, SUPing and swimming (all so much more knee friendly)

I tend to struggle with my achilles and calves (me knees to complain, but usually only after 20km or so), I wonder if this will help with that. Got to be worth a try

[isazi]

@olymay said in S7 - Distance/speed is off on the Running workouts:

I tend to struggle with my achilles and calves (me knees to complain, but usually only after 20km or so), I wonder if this will help with that. Got to be worth a try

Before trying to change your running form, ask help from an expert, or at least do your research online

[olymay]

@isazi said in S7 - Distance/speed is off on the Running workouts:

@olymay said in S7 - Distance/speed is off on the Running workouts:

I tend to struggle with my achilles and calves (me knees to complain, but usually only after 20km or so), I wonder if this will help with that. Got to be worth a try

Before trying to change your running form, ask help from an expert, or at least do your research online

Don’t worry, I will do plenty of research (I’m well known amongst my friends for doing loads of research before buying things or trying new things )

I don’t know any experts to ask, so I do take inspiration from places such as this, where people tend to be way more experienced than I am. I will still look into anything that is said however

[Brad_Olwin]

@olymay Be careful ramping up weekly distances or daily distances, the strain on connective tissues can be significant, most argue that 10% per week is a maximum and every 3 weeks you should back off for a week. Otherwise injuries are common, the calves and Achilles pain/stiffness are a sign you may be ramping up distances too quickly. It takes a long time to be comfortable running 100km or more a week.

[olymay]

@brad_olwin said in S7 - Distance/speed is off on the Running workouts:

@olymay Be careful ramping up weekly distances or daily distances, the strain on connective tissues can be significant, most argue that 10% per week is a maximum and every 3 weeks you should back off for a week. Otherwise injuries are common, the calves and Achilles pain/stiffness are a sign you may be ramping up distances too quickly. It takes a long time to be comfortable running 100km or more a week.

Thanks Brad, tha’s some great advice and I have seen the 10% rule mentioned before. It’s definitely something I should pay more attention to. Problem is, I easily get carried away and will do a 10km and feel good after, so will up to an 18km the following week.

When I was running regularly I was running roughly three times a week with rough distances of 7km, 7km, and 14-16km. I increased to do the half marathon trail and hurt the back of my left knee just beforehand and carried it through the race. I then took 4 weeks off to rest it and did 4km one week and 7km this weekend just gone. I think I went a bit too fast as my achilles is very sore.

One of my problems is I know I can run 14km easy with no issue and minimal soreness after, so I should be able to run 7-10km easy peasy. I get bored running short and slow.

This is one of the reasons I want an adaptive training plan that will adjust depending on what I have done. Something that will tell me “today you run this distance at this pace”. I am good at following instructions, but if left to my own then I will often run too far and too fast

[Brad_Olwin]

@olymay That is why I run trails, rarely boring as they can be wet, snowy dry and there are lots of different trails around me. If I go uphill steep I cannot go fast unless I am doing intervals, sometimes I have to walk. If I did not have the hills and mountains I probably wouldn’t run.

[olymay]

@brad_olwin fully agree! I much prefer trails

I only get bored with short and slow as it means I end up running the same route every time. I much prefer exploring new places and going long distance.

I live in the middle of a town without a car, so to get to a trail I have to run 1km on road, so a short run means reducing the trail part.

[Brad_Olwin]

@olymay 1 km not so far. When you take to the trails long is ok if slow. Don’t ramp up too fast. If you have not read the book or perused the website “Training for the Uphill Athlete” is excellent IMHO.

[isazi]

@olymay I do not know if it is an option for you, but you could bike the first part and then leave the bike and run.