Tag: Cadence

thetrilife Masters Programme – Month 1

Four weeks down. My thoughts?

Direction! I’ve got direction. It’s great to be training with purpose. I neeeeeeed direction and purpose. For the last six months I’ve been mostly sitting on the sofa, going for the occasional run and that’s about it. I decided to try and rediscover my triathlon dreams and I entered a couple of sprint tris but the occasional swim and bike is dull, boring and demotivating. Without a plan, everything comes under the umbrella ‘junk’. So here I am, at the end of my first four weeks of training on the TriLife Masters programme and not a junk mile or minute to my name. That feels so good. It gets me up in the morning and it’s ultimately comforting to know that whatever I’m doing is the right thing to do. I’m not worried that I should be doing hill sprints instead of an endurance run – or swim drills instead of 400s. What a great feeling that is.

In terms of training this month has revealed the effects of a few months off. At 50+ you lose fitness like everybody else, but you ALSO lose strength and power and it is very VERY difficult to get those back. To an extent, it’s not possible to get them back, but I can regain some with hard work and determination and I can definitely prevent my body losing any more.

So … RUNNING: The focus has been on stamina and cadence. Fascinating. My stamina is non-existent but this is something I CAN really work on – and love doing. Plenty hard work ahead. I’ve been trying really hard to get this higher cadence sorted – mostly by shortening my stride and concentrating on form. It’s working. It’s harder than it should be, but it’s getting there already. Parkrun after four weeks and I did nothing other than focus on maintaining steady cadence – and I still came in around my previous average. My hopes of a PB have gone out the window – that six months off has put paid to that – but that 5k result is still super-motivating.

SWIMMING: Breathing is better. Body ‘roll’ is better, my stroke is more even and I think my kick is improving. Still struggling with speed. I feel my 100s and 200s should be harder. I’m going for even pace but I think that pace should be consistently faster. That’s my problem … when I increase stroke rate I seem to lose pace so need to figure this out. Drills are paying off, I think – but only just done my first ‘test’ so too soon to know.

BIKING: She has a name: Polly. Not my choice of name; she was sort of named for me – but it’s stuck. Polly she is, then. She’s doing well. Once again, focus has been on cadence. Lighter gears and cadence. Long rides have been easy and enjoyable (lucky with weather) but I’m still – as always – worried about speed. Back to the ‘power’ question again. This is going to be a big battle. As a masters athlete I can’t increase it any more. What’s gone is gone, so the research dictates – so where am I going to find that power? I’m going to trust this programme 100% to show me where! THAT is exciting.

First sprint tri of the season in a couple of weeks. Actually looking forward to it.


So my first week back to any semblance of running has been interesting, to say the least. As described in an earlier post, during one session I had to throw in a surprise sprint interval in order to catch the thief who I spotted disappearing down a path with all my gear – hat, gloves, phone, car keys, windbreaker … Two days ago I had a surprise strength session thrown in as I was obliged to climb over the doors of the public toilets having somehow locked myself in!! And no, there was no point in yelling for help. It was chucking it down outside, the wind was howling and nobody in their right mind was on the seafront – apart from me, of course 

So it was with a little trepidation that I set out this morning. What would be in store for me this time? Well, I am happy to report that this morning’s session was one of those magical ones when everything more or less went to plan. How often does that happen? Not very often in my book!

I knew the minute I started out that I was being treated to an early Christmas present of nearly-new running legs! After three months or so of pains, aches and niggles my reconstruction strategy appears to once again be working for me. Early days, but ever the optimist! It’s been a cautious week back and I’ve been very tentative but a 40-mile week will do just fine. It’s looking-after-No-1’s-knees time and I’m not going to jeopardize that too soon.

Today it was time to step up to the 10-mile mark. I was on the road by 7 a.m. and on the Downs by 7.30. Gorgeous. Not a cloud in sight and the lack of wind somewhat made up for the chilly temperatures. Over the Downs, across the race course and back along the seafront – perfect! Of course, there was walking involved but I will happily ignore all the rolled eyes and raised eyebrows from other runners and stick with my own plan. And I DID have a plan. Today I was working on an aspect of running that was completely new to me: CADENCE! See, now I’m showing my true ignorance, aren’t I? I love it! I love that I’ve discovered this new insanity called ultra and with it has come a whole new life of learning!

Cadence! From my triathlon days I know about cadence on the bike, but I have never thought about linking that word to running. Silly, really, but – and I’m hoping I’m making typical beginner errors here and not being totally and utterly stupid (??) – I always thought of running in terms of strides and pace/speed. I thought about ‘running faster’ but usually more in terms of lengthening stride. And if I’m going to be totally honest I might as well reveal just how much of an idiot I’ve been … lengthening stride really aggravates my knees quite a lot so in my head that meant I would just have to run slowly all the time – with short strides!! It never occurred to me that maybe if I just turned my legs over more quickly ……… D’OH!!

Thanks to Ian Corless’s fantastic Talk Ultra podcast – http://iancorless.org/podcast/ I had a fun session this morning noting, for the first time ever, what my natural cadence is and then trying to bring that up to a more acceptable 85+/minute. Fascinating! It didn’t take that long for me to relax into that slightly faster cadence and I already feel that this is going to help my running a lot. Yes, it was too easy to slip back into the cadence that I’ve been running/jogging/crawling at for the last two years, but once I consciously switched to watching my cadence again I found I could naturally hit a very steady 87/minute for several consecutive minutes without much effort. The aim will be to improve on this. It’s exciting finding something new to work on.

Thanks to another Talk Ultra programme I’m also going to start working on my running confidence. I realise I’ve talked myself into accepting that I’m the slowest runner on the planet but I need to fight for some more PBs on shorter distances. The programme was talking about beginner runners hitting PBs as ‘part of’ a longer race (e.g. hitting a half-marathon PB during a marathon race!). The reason? Because, like me, they have just one running pace and, like me (guilty!!), they don’t dare to run faster in the shorter races!!!

So … that’s the new plan! I’m going to try and dig up a little more faith in myself on shorter races, go out a little harder and see what happens (that is SUCH a scary thought)! And I’m going to work on … Cadence!


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