Cadence measures the number of times your foot strikes the ground - or, the number of steps you take - per minute. Ever since I read about using “Santeria” by Sublime (not at all revealing my age) to measure about 182 beats per minute cadence from Kate, I’ve been using it, and I think I’ve improved my running efficiency greatly as a result.

Interestingly, my PT suggested using a high cadence as one of the measures to help with the proximal hamstring/glute issues I’m experiencing. It helps other runners she works with. 

One thing that’s really changed since I first started running is that I’ve found I really enjoy a higher cadence, especially on hills - it’s almost like the low gear on your bike and it’s easier to run up the hill without expending a ton of energy.

You can measure cadence a couple of ways.

- The most reliable is downloading a metronome app and setting it to your desired cadence. Apparently elite runners have cadences around 200 bpm. You can try quarter mile or even just a minute at a higher cadence to get a feel for it. (For advanced metronome applications, make sure you’re using quarter notes and a 4/4 time signature.)

- Or, you can find songs at your target bpm. I don’t like running with music anymore (it’s kind of a hassle, plus since I run with my dog now I need to be extra alert to keep him safe), so I just find a song I can easily start playing in my head (hence the success of “Santeria.”) You can search for songs by BPM on Jog.fm - scroll down and on the left, look for this: 

(Don’t be freaked out by the pace; I run 180ish bpm and am not running 6:15 miles.)

And here’s a good article with a suggested cadence workout at the end. 

Do you use cadence to guide your running? Was it successful for you?

So, if this technology works… can you imagine how insanely popular it would be to marathon runners, especially those that run with iPhone GPS apps and music?

Kinetic Energy Device Charges Your Electronic Devices with Your Walking, Running, Biking Energy

APRIL 9, 2012 BY ZACHARY SHAHAN | Cleantechnica.com

Source: Clean Technica (http://s.tt/1921f)

chrisrunsandoeslife replied to your post: Made it two miles.

get better sooN!

Thanks, Chris - I’m working on it!

 runningwithguts replied to your post: Made it two miles.

I wish every injured runner had your attitude. Suck about the pain, but what can you do, y’know? Hope you heal up quickly!

How should I say this… this is a very intentional, chosen attitude (read: my emotions are going with this reaction kicking and screaming.) The whiny post will probably come soon enough. I just keep reminding myself whining will not make it heal faster, but it WILL make me less motivated to do the PT/icing/NSAID/pool stuff, and I need to stay focused on that right now.

 kalsjourney replied to your post: Made it two miles.

Sorry that you are still in pain, but it will get better! :)

Thanks for the well-wishes, Kal!

 regainingmymoxy replied to your post: Made it two miles.

Sorry it still hurts, but you are right. One week is a pretty rapid recovery!

I KNOW. Emotional me is very upset with rational me right now. New strategy: Gonna go all cognitive therapy at this. Treat it like a mental strengthening/endurance program. ‘Cause that’s what I’ll need to get through it.

And definitely pain. Worse when I run, but pain when I walk, pain just sitting. Not excrutiating but gets worse when I try to run. 

Ah, well. We said we’d try to run. I’ve only been in therapy a week. This is been developing for something like 4-6 weeks. A bit unrealistic to expect it to heal in a week. Keep doing the PT. Keep icing. Keep up with the NSAIDs. Keep drinking water. Do the pool. It’ll all fall into place.

Good news though - my pace seems to be back at its usual spot! 

Usually $8, but now until Sunday, it’s only $4. Whether the promotion was timed for Easter (resurrection much?) or coincidental, I couldn’t tell you. But you will save some coin. 

I haven’t tried it (downloading it now) but I have a friend who says it’s pretty cool.

From the website, for the uninitiated: 

THE GAME

You tie your shoes, put on your headphones, take your first steps outside. You’ve barely covered 100 yards when you hear them. They must be close. You can hear every guttural breath, every rattling groan - they’re everywhere. Zombies. There’s only one thing you can do:Run!

THE STORY

You’re Runner 5. Hundreds of lives are counting on you. You’ve got to help your base rebuild from the ruins of civilization by collecting critical supplies while avoiding roving zombie hordes. Can you save them and learn the truth about the zombie apocalypse?

Automatically collect crucial items for your base as you run, plus artefacts, notes, voice recordings, and more

Use the items you’ve collected to develop your base and help your surviving population thrive. With a bigger base comes more missions and some unexpected surprises.

…we are GO* for running!! Woohoo!!

*The fine print: So technically no more than four miles, at an easier effort and no more than twice before my next PT appointment on Monday. BUT STILL…!!!!! 

Guys, I really miss running.

I haven’t been on a run since my failed 18-mile run (quit after about 5 miles) that spurred the PT appointment. That was March 18. My marathon is a little more than six weeks out from today.

I’ve been in the pool a bit, but not enough. Also, I am going insane. Completely frigging insane. I have done one session of hill training this “season.” ONE.

REALLY NOT COOL.

I’m also getting all binge-y. Not whole packages of anything but like three servings of things I should just have one serving of (my style of binging.) I’m sure it’s because I feel trapped - like I don’t have control over this situation (not entirely true; I can use this opportunity to cross train and do my PT exercises and eat well.)

I see the PT tomorrow and we’ll figure out if I can start running again then. 

Fingers crossed…

Hooray! It’s six weeks out - and she thinks it’s doable.

Problem is much like a couple of years ago - my right glute is not engaging as quickly or strongly as the left, so my hamstring and hip flexors have been taking over. How I escaped it last year, I’m not sure - perhaps more treadmill running this time around. My chiropracter was mentioning something about being careful with treadmills because of how they work glute muscles. I think I know why!

From what my PT was saying, and what I read here, it sounds like proximal hamstring syndrome. The symptoms are spot on. 

Runners with this injury typically feel the pain right up at the crease of the butt, somewhere near the ischial tuberosity (or the “sit bone”) which is the proximal attachment of the hamstrings. The pain is usually low enough that it is identified as a hamstring issue, and sometimes the pain will radiate down through the hamstrings and even the calf. Sometimes the pain is a little higher and will be labelled a gluteal or “piriformis” problem. When asked to point to where it hurts, the runner often will have a hard time putting their finger on exactly where the pain originates… 

The symptoms can range from chronic mild tightness in the area to more severe pain, especially during prolonged driving. In many cases it doesn’t hurt to actually run, but more afterwards.

Yep - driving is excruciating after about 20 minutes. And it always hurt after I stopped for my walk intervals. Let me tell you - my PT did some releases, and some she wasn’t even pushing that hard and I nearly jumped out of my skin. 

So, back in the pool I go. I’m doing some nerve “flossing” (essentially to get the nerve used to sliding past the hamstring) and some glute engagement exercises to get the glute muscles to “fire” like they should (apparently the right side is both slower and doesn’t fire as strongly. Weird asymmetry.) From there we’ll reassess running next week. Until then, it’s in the pool I go! (More on pool running soon.)