|Sure looked like fall along the trail|
Today’s run (Bethpage): 6.25 miles
The Hope for Warriors 10K next weekend prompted me to head to Bethpage this morning for a base run. I’ve plateaued on distance since Cow Harbor, having completed only a handful of 5+ mile runs since that race. After a week of rainy and windy conditions, today’s clear, dry 57° weather made a run at Bethpage very appealing.
|More scenes from today’s run|
When I arrived I saw that the right side of the lot was fairly full. There were lots of people with bikes and I wondered if there was a cycling event planned. I don’t think it was anything that formal, although there were a lot more bikers on the trail than I usually see. Considering the density of cyclists on the path, along with many runners and a good number of walkers, I encountered few reckless riders.
With my headache and sinus pressure gone, I felt good energy along the trail and felt less intimidated than usual by the big hills. That isn’t to say that I particularly enjoyed them. My plan was run 5K south and turn around at the 3.1 mile mark. It works for me to break a middle or long distance run into parts. For that same reason, I like to familiarize myself with a race course before running it for the first time. It’s always valuable to understand the challenges of the course before you face them for real.
|New Garmin Connect cadence graph|
I didn’t dog the pace but I wasn’t looking to simulate race conditions either. The purpose of this run was to get a 10K distance under my belt close to the real thing a week from Sunday. When I downloaded my Garmin after the run, I saw that they’d changed the data visualization on Connect and added a new metric: average stride length. Better still, the site has a pop-up that helps explain SPM and running dynamics. I felt good when I read this in the explanation: “The data values in the green, blue, or purple zones are typical for more experienced or faster runners.”
|Good context on cadence|
Ideally, I’ll see less green and more blue data points as I work to increase my cadence. Races tend to bring out our best performances (my recent history excepted) so I might even get myself into purple territory next week.