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2019 5th Avenue Mile

"A theory that you can't explain to a bartender is probably no damn good."
- Ernest Rutherford

I’m drinking so much champagne - damn … gotta run it off 

196lbs today

"A theory that you can't explain to a bartender is probably no damn good."
- Ernest Rutherford

197+ lbs today .. damn .. I really want to be at 185lbs by 9/1/19

"A theory that you can't explain to a bartender is probably no damn good."
- Ernest Rutherford

The Great Cadence Debate 

https://www.runnersworld.com/advanced/a20822244/the-great-cadence-debate/?_gl=1*1olzi8x*_ga*YW1wLVV5X241b2cwTHM0MThtdWowT0dnb1NUaEhfblRsdEtwdHdTbVk2QkNhdGx5bVZCOGFfaC1uV3l2dFVqM3NoYW4.

‘well trained college runners’ hit 196SPM for a 4:58 pace

I was working on my stride and cadence yesterday (treadmill) doing 20x Intervals 30 sec on off at 11.4mph, 2.5 grade (~180SPM)

I am still at 195lbs, but as I’m cutting this week I hope to increase SPM to 190-200 which I think I’ll need the last 100m at least. I’m still unsure if I’m going to bonk this run with a 5:30 or worse. I was a wildcard last year and am a bit of the same this year. 

"A theory that you can't explain to a bartender is probably no damn good."
- Ernest Rutherford

A week ago I cycled 400mi to train/cut, but I’m so efficient on the bike now that it wasn’t a tremendous workout for me (HR was relatively low).

Im not injured, so will still try to get some good speedwork in this week. 

"A theory that you can't explain to a bartender is probably no damn good."
- Ernest Rutherford

It’s my mom’s birthday on the 8th. It would be oh so sweet if you put in a stellar time, seeing as how it’s one of those “ending in a 5 or 0” birthdays.

No pressure. We’re all counting on you!

“Mmmmmm, something…” - H. Simpson

Isaiah_53_5 wrote:

The Great Cadence Debate 

https://www.runnersworld.com/advanced/a20822244/the-great-cadence-debate/?_gl=1*1olzi8x*_ga*YW1wLVV5X241b2cwTHM0MThtdWowT0dnb1NUaEhfblRsdEtwdHdTbVk2QkNhdGx5bVZCOGFfaC1uV3l2dFVqM3NoYW4.

‘well trained college runners’ hit 196SPM for a 4:58 pace

I was working on my stride and cadence yesterday (treadmill) doing 20x Intervals 30 sec on off at 11.4mph, 2.5 grade (~180SPM)

I am still at 195lbs, but as I’m cutting this week I hope to increase SPM to 190-200 which I think I’ll need the last 100m at least. I’m still unsure if I’m going to bonk this run with a 5:30 or worse. I was a wildcard last year and am a bit of the same this year. 

Cadence is something I have been watching for the first time this year.  I find I do naturally tend to float to 180 from paces of 7min to 8:30/ mile.  Today I did a tempo at 6:30 pace and I was at about 184.  I took at look at my last track workout….. 800s at 5:35 pace…. the cadence was about 200 for those! 

I think plyometrics and hard track intervals help strengthen power and therefore length of stride.  Then, when I am doing tempo efforts and longer distance race paces, I let that well developed strength do it’s thing with stride length and think in my head “RELAX and keep the cadence UP”  I get really great results!

Good stuff to think about ACElaugh.  I imagine you have the strength for optimal stride length so getting that cadence up is a good move.

"But I don't think of you"..... Howard Roark

So good news, I finally achieved one of my lifelong goals of running a sub-6 min mile! Thanks to everyone here who supported me and helped me through my training these last couple years. Also ACE- I managed to get a brief video clip of you in your race around the half mile mark. Let me know if you want me to post it or send it to you. 

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http://www.nypost.com/p/sports/more_sports/tiger_woods_alleged_mistress_...

iheartiheartmath wrote:

So good news, I finally achieved one of my lifelong goals of running a sub-6 min mile! Thanks to everyone here who supported me and helped me through my training these last couple years. Also ACE- I managed to get a brief video clip of you in your race around the half mile mark. Let me know if you want me to post it or send it to you. 

Nice job! 

I feel like I didn’t put out enough in that race. I’m cool if you post it. 

How did you feel in your race - did you have clean lines to take in your run?

"A theory that you can't explain to a bartender is probably no damn good."
- Ernest Rutherford

Congrats! Make sure you keep it up. I ran a 5:12 5th Ave Mile in 2014 (I was running a lot at the time)….fast forward 5 years, married with 2 kids on the way, +40lbs, and I think I’d struggle to break 8mins these days!

pejp wrote:

Congrats! Make sure you keep it up. I ran a 5:12 5th Ave Mile in 2014 (I was running a lot at the time)….fast forward 5 years, married with 2 kids on the way, +40lbs, and I think I’d struggle to break 8mins these days!

nah, you got it in you dude. One mile is honestly not too far at all. And an 8 minute mile is basically speed walking.

¯\_(ツ)_/¯ It be like that sometimes.

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http://www.nypost.com/p/sports/more_sports/tiger_woods_alleged_mistress_...

I can’t figure out how to embed a video here so I just pasted the link below. I think I pointed the right person out but let me know if I didn’t.

https://ia601401.us.archive.org/13/items/img5010_201909/IMG_5010.MOV

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http://www.nypost.com/p/sports/more_sports/tiger_woods_alleged_mistress_...

iheartiheartmath wrote:

https://ia601401.us.archive.org/13/items/img5010_201909/IMG_5010.MOV

I’m now very intrigued. this is an annual 1 mile race? They all look like they’re jogging. 

¯\_(ツ)_/¯ It be like that sometimes.

That group of runners crossed the half mile mark around 2:30-2:45 which means they were running about 5-5:30 pace for the full mile. Re: ACE’s question, it was a sh!tshow getting into the corral since everyone wanted to be in the front and we all tried to squeeze into a tight space. I managed to end up about 3-4 rows back and talking to the people around me I realized we were all aiming for sub-6, so I was in the right group. Once the gun went off everyone in front of me zoomed ahead and everyone around me went at my pace so it was all good. I ran down the left side because a) it was pretty clear and b) my family was on that side cheering for me. I ran pretty even pacing for the quarters. First quarter was a little fast but the remaining three I was right around 90 second pace so I came in a few seconds under 6:00 which was great. 

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http://www.nypost.com/p/sports/more_sports/tiger_woods_alleged_mistress_...

i’ve met ace. dude with headphones. you’ve gotten in real good shape man! haha 8 minute mile is not speed walking. more like 75% jogging and 25% walking. i know cuz that’s my usual time. lol

I love my cheese. I got to have my cheddar.