Yup, completed Manchester City Virtual Half Marathon on 11/7. Living in New England, the weather can be extreme. When I did this half 10 years ago on same day was 35 degrees and this year was 68-70 degrees. Interestingly, both are hilly. And I like hills! What goes up, you can fly down. Every body responds differently with pure run training. Eve felt great, me I felt tired all the time like overtraining. Last week, back on the bike 2 days and my legs want to spin faster when I run. That bring up the topic of cadence. As I am doing my Zwift bike ride, I focus on my power, heart rate and cadence. If your have too much power which your cadence starts dropping below 80. Optimal cadence on the bike is 90-100 which is really each leg doing those revolutions. Now running, when you talk about cadence is both legs doing 180-190. Now, you can see how bike and run work together on this. When you run or bike at those higher cadence numbers, your speed increases. To get to those numbers, slowly build up using a metronome or practice running down hill. Be safe to be healthy!

Published by Pam Houck

Work in the health industry as personal trainer, running and multi-sport coach. As an athlete with celiac disease and asthma, I don't let it limit me to compete in road races and triathlons.

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