My calves actually feel way better in the pegs, but tbh my previous ‘running’ shoes were an Under Armour phantom 2 which were comfy and cool looking but not really suited for more than a cruise.
The pegs feel a lot like my old New Balance fuel cell shoes I had a few years ago, which is a good thing. Feel like they propel me forwards into mid/forefoot.
My main issue right now is cadence but that’s improving as I slowly work on posture mental cueing.
I might need to look at a running clinic to get a true idea of my strike, but I feel like focusing on mid foot like you say is helping my speed
Any advice for improving cadence or is it just a matter of just focusing on it like mad, over and over again.
I’m assuming you are aiming for the 180 steps per minute? Two things that always helped me were 1. A forward leaning posture and 2. Think about your legs as if their sole purpose was to keep you from falling. In other words you are leaning forward and each step is a temporary balancing on one foot, just long enough to propel you forward and keep you from falling. Each step should only be long enough to prop you up for that step. It’s as if you are in a perpetual fall and your (quick) steps are keeping you up. This approach CANT work with a heel strike. It only works with a mid or forefoot strike.
Your stride should feel smooth and your head should not really change position much, not a lot of bobbing up and down at going side to side.
As you get faster you will be able to smoothly propel yourself farther with each step and lengthen your stride but keeping the same cadence. The whole distance over time thing.
I used a Suunto watch with a shoe monitor to track my cadence. By doing this, I could feel what 120 is like vs what 180 is like. How are you tracking your cadence?
Just by watch at the moment. I’ve got a Garmin forerunner X357 and it seems to be reasonably accurate. I’ve got a face setting that displays pace/cadence and when I’m hitting 180-185 steps I’m always at my fastest pace and best running economy for that pace.
I’ve got a tendency to want to stride out which makes me undulate up and down, which obviously is a worse running technique and ends up costing me time and energy
That and running anything more than a 400 has never been a natural strong suit
It sounds like you have the knowledge and self-awareness to work toward your goal. I bet if you keep practicing and concentrating on your cadence you will begin to build the habit you are wanting. If you want, try getting a video of your foot strike (slo-mo on your iPhone) and your technique. Watch it and see what you want to change and then adjust and repeat. You can approach it like weightlifting technique.
Are you intending to run at a higher cadence in order to simply run quicker, or is there an element of injuries / niggles at pace with a slower cadence (admittedly I haven’t read far back in the log, apologies if I’ve missed it). Really, running at 160spm or 180+spm, I wouldn’t stress it and continue to run with what feels natural.
As a track runner (400m) my cadence would no doubt be a lot higher than when I started middle distance running on the road for 10/15 years. Nowadays, I’m 25+kg heavier than my racing snake days, so my cadence will never be particularly high.
If 1.5miles is your target time, I wouldn’t worry about cadence, unless you’re injury prone and cadence or foot strike could be related to it.
His cadence goal is a part of a broader change in technique and foot strike. Keeping a low cadence limits the advantages of the technique. However, it is all up to each runner.
5 rounds
12 deadlift
9 toe to bar
6 squat clean + jerk
Rest 5 min
4 rounds
12 towel chin up
24 goblet squats
400m run
Strength block begins
This week is pretty much just finding conservative 3rms and deloading
Ground to overhead (clean and strict press each rep)
3RM 55kg
Squat
160kg
10>1
Back extension
Hand release pushups
Very different cleaning every rep on ground to overhead, but I think it’ll play dividends in the long run
Squat was ultra conservative and the reps were super fast. Low back felt a little smoked from yesterdays workout and 2hr open mat
please tell me your height and weight in your transformation photo
5’9 and probably about 81kg so like 175lbish?
Hey Kleinhound. I’m similar size and weight. Do you take any supplements or follow any specific diet? Your training approach is closer to mine than how must train on these boards, and I’m curious.
Nope haha.
I mean I take a pre workout (whatever is on sale at the time).
I probably eat a 50/50 split of meals w meat and vegetarian meals. I try to eat more healthy that not and that’s about it
I definitely have in the past followed specific diets and taken supplements. I have some tubs of protein powder that I take once or twice a week when I remember to
I definitely pay attention to what I eat though in relation to what it feels like my body ‘needs’
Sometimes that’s just a whole lot of calories
Sometimes it’s a bunch of fruit
Sometimes it’s just meat and veg
I have high carb days, Low carb days, low protein days, high protein days and so on.
100% it would be far more effective to focus my diet and track food if fat loss or physique goals were top of my list, but to be honest they’re like 3rd tier at this stage.
Sorry for the 3 part ramble but I hope that makes sense?
Thanks, man. I like your approach to training and nutrition, and your results are fantastic. I gravitate to these types of workouts and eating as well (not an excess of meat or supplements, and go for whole foods like beans, rice, nuts, grains, fruits/veggies, meats).
I’m about your size right now, but want to get a bit more ripped than I currently am. A performance goal is to finally get the 1.5 miler in 9 minutes. I turn 50 this year, so I’m extra motivated to turn it up a notch.
Thanks for the info and the motivation!
Dude thank YOU for the motivation. Keep it up 
Today was find a 3RM incline db press
35kg DBS.
Did a couple rear delt exercises and bounced.
Plate carrier came today in the mail, 20lb. Super comfortable now I’ve adjusted it. Will try to wear this consistently walking the dog as well as for faster ‘ruck’ style runs
120 pushups in the vest + some neck and grip stuff