Rhythm is a dancer and also apparently a runner

As Snap! once declared back in the early 90's Rhythm is a dancer, but it also turns out it is a runner too well nearly. During my visit to the docs last week we not only discussed exercises for my knee but also cadence or steps per minute (SPM).

ca•dence
pron. (ˈkeɪd ns)n.v. -denced, -denc•ing.
1. rhythmic flow of sounds or words.
2. the beat, rate, or measure of any rhythmic movement.
3. the flow or rhythm of events
4. a slight falling in pitch of the voice in speaking.
5. a sequence of musical chords moving toward a harmonic point of rest or closing.
6. to make rhythmical.

From the definition above point 2 states that cadence is a beat, rate or measure of anything rhythmic, therefore cadence=rhythm, therefore rhythm is a runner - see not long winded at all!! So with this in mind the doc explains that shorter, more frequent strides could potentially help my knee by reducing all sorts of pressures exerted upon it with long strides. Shorter strides will keep my leg more central to my body an I won't be over-reaching and it should also improve form.

"I'd like you to count the number of times your right foot hits the ground in a 20 or 30 second period, you should be aiming at 30/45 times"

Ok I think to myself an off I go merrily on my way armed with new knowledge, an hour or so later and several Googles on I discover that in most studies elite athletes have a cadence of around 180. A little bit of maths and that turns out to be 45 right foot strikes in 30 seconds.

"But that's what he doc wants me to aim at"

Echoes around my head whilst becoming a little befuddled about the advice. So a week later and almost a week and a half since I last run I have been sticking to my stretches and strength exercises as well as having rested the knee and this after noon decide to go for a run  taking on board the advice from the doc.

Setting off I don't have a count going but just shorten my stride to what feels comfortable and manageable. Around 2k into the run the trusty knee is becoming tired and sore but not to the same extent as before - maybe this new short, stable stride affair is working to some extent? I decide to have a random stride count - 1st count 45 right foot strikes in 30 seconds! another random count a few minutes later 44 right foot strikes and again a 3rd count 44 strikes. I finish the 5.5k run with what turns out at around 176-180 cadence and a sore but manageable knee even as a write this the pain has all but subsided. so it would transpire that this high cadence, short stride thing may be my future but what does it mean in real terms........

New PB!!

.....in real terms I was quicker overall which to my surprise corroborates my earlier Google findings!! Whether it actually was the cadence that improved my time or a combination or the rest and cadence I'm not sure but I shall definitely be pursuing the theory from now on!

For those that wish to reminisce ! 

I'm not a cyclist!

If you've got it flaunt it!

A quick conversation with one of the lads on Friday afternoon about the progress of the bike and my riding it led to me exclaiming that I will use the bike for training and triathlons but that I'm not a cyclist - now the more quick witted of you out there will be jumping on the same band wagon as he did.

"So when using the bike to train and for triathlons and you're riding it you won't actually be a cyclist - so what will you be???"

I was quick add that I will be juggler but then went on to explain my theory of not being an *actual* cyclist that goes out at the crack of dawn for a 200 mile round trip!

Having nipped the inner tube on my first attempt new ones were ordered and promptly fitted on Thursday evening with great success and jubilance, bar tape to follow on the Friday along with a quick tinker with the brakes and gears and we are ready for the maiden ride come the weekend.

So this morning quickly arrives and at 7am I am woken to the sound of the rain driving against the windows - "Oh well I cant possibly go out in that" I quietly think to myself by 08:30 it had all passed so I forced myself out of bed and in to more goodies that Santa delivered - the lovely yellow SubSports SUB COLD leggings!

Wheeling the bike out of the garage I'm still in some trepidation about heading out in the wet but that aside lets crack on. The first half mile was fraught with anger as I realised the bottom 9 gears were nigh on useless - maybe I'd pissed the settings out too far or maybe it was the chain/cassette - who knows till I get it to the shop. Anyway the top 9 seemed to be much better so I stuck with those as I continued on becoming more and more comfortable* on the bike reaching about half way in record time.

Post Ride

* Comfortable meaning relaxed and confident, not actually comfortable - well who would be on one of those seats. It still hurts now as I type this nearly 2.5 hours afterwards!

A quick decision not to push my luck saw me cut short the planned trip with a slight detour before soon being back on the relatively flat cycle path. The return leg had it's own issues, well my issues actually (see the * above!) but nonetheless I completed the 17k route unscathed and quite chuffed.

Compared to the last ride I did as part of a brick session on the mountain bike with chunky tyres I have saved a grand total of 4 minutes over 16k not bad for my first attempt on the road bike, in the words of D:REAM "Things can only get better!" However, I may have been somewhat hasty in removing the mudguards - I think they will be going back on!!!

Road Bike Ride 1

Knee on the mend - we hope

After my last post I was due a visit back to the docs to further investigate my knee - success another injection booked and more strength exercises in the bag so hopefully get back to running properly again mid Feb!!

2XU Shorts - Brownlee I ain't!

So with running currently off the agenda (I may sneak a couple of short ones in the interim!) it was back to the pool to test out the new 2XU Tri Shorts Santa delivered over the festive break. Sleek, snug fitting swim shorts with a micro-fibre pad in them for the cycling stint - whilst they may not have turned me into 1 of the Brownlee brothers they were very comfortable and did more than a good job.
 

So swim 1 this week came off the back of the previous nights return to squash so I thought I'd take it easy and try some drill type training trying to concentrate on technique and get my legs working better.

Swim 1 - Techniques & Drills

For swim 2 I thought I'd progress back to some distance - with the effort of swim 1 I was never going to achieve a massive amount so set off with 3x 500m in mind. 2 Down and third started and now the shoulder starts playing up - brilliant. Someone once told me rugby would catch up with me but I was then young and fearless and brushed it off with the retort of "fetch me more beer!" (probably what happened) however, as it transpires they were probably right!

Swim 2

That was Wednesday night done, Thursday I had a rest to try and rectify the inner tube issue on the push bike and Friday further work on the bike - the weekend will hopefully bring about the maiden voyage on the road bike and maybe a run and swim.

Festivities are finished - let the training begin....

Now all the turkey, booze and mince pies are finished it's time to get back to training. Prior to the break I had some further issues with the knee after work related climb and a short run.

During the break I managed a couple of events which haven't helped in fixing the knee. An 8k hill run followed the day after with a swim.Whilst enjoying the hill run it it did cause the knee to flare up yet again so I thought I'd take to the pool for some respite - wrong again. I think I really have to work on my kick technique as I keep managing to injure the knee in the pool by kicking from the knee rather than the hip. So a few days off required (more due to motivation than injury I must admit!)

Big Dipper 8k

Recovery Swim

So into the New Year and the last of the drinking and eating is completed so back to it now fully kitted in new attire thanks to the Jolly Fat Fella in a Red Suit. Yep Christmas Day saw me open an entire array of new kit from barefoot runners and tri shorts to quick laces and thermal compression pants. Jan 2nd and the 1st run of the year ended abruptly at nearly 4.5k due to the knee once more. A hobble home and a quick call will see me back at the quacks on Monday - not a happy bunny.

I also still need to get out on the road bike which will prove slightly difficult now I've manged to nip the inner tube during a dry run of tyre changing - best get some new ones ordered!!

The knee strikes back

After a steady start to the prior week including the aforementioned mile swim the week slowly petered out so to kick start the training again Saturday brought about a trail run - back to what I enjoy most. Out on to an old trusted route a thoroughly enjoyable run despite wet, slippery leaves & wood and boggy mud! The knee held out OK though I was running at a pace to protect it - it does seem a lot a better now I have tried altering my cadence upon the docs advice.

The rain held off (mostly) but the river was in full flow from recent downpours, the fields fairly forgiving too and ever the trail runner looking for the boggy puddles and stream crossings to splash the filth everywhere!!!

Sunday was a different story, a lack of motivation of any kind and a keen sense of staying dry warm.

Monday and back to work with a tower climb on the cards something I've not done in far too long. All was well until the knee packed in 20m up. Having limped off the tower to do some ground level duties it started to feel ok again so squash on Monday was still a green light!

Despite Mondays tweaks in the knee Tuesday brought on a somewhat forced run cut short by the return of the knee - initially feeling it at around 50m I endured it throughout the 4k entirety. That night it was a s sore as it has been in a long time and I can only hope it was from doing too much after hurting it on Monday. Today has been another rest day! but tomorrow back in the pool and hopefully Friday another run. Xmas festivities on Saturday and maybe another brick Sunday!

More stupid ideas...

Over the weekend 7/8th December Helen asked me to investigate the Great North Run entry procedure as she quite fancies it next year - the only problem with that is it led me to find the Great North Swim and Great Trail Challenge events:

Great North Swim

Great Trail Challenge

Hmmmm, I thought a bit open swimming competition might just be the motivation to get up to Jackdaw Quarry or Fell Foot Park for some training ahead of maybe an open water Tri later in the year. Right lets enter it I though thinking a lovely half mile swim would do - but after weighing it up I realised that is only 800m and something I feel pretty comfortable achieving lets go for a mile! Wait, can I actually swim that far a) in 1 go and b) without drowning. The 11k Trail Challenge is also an interesting thought having run the 10k at Coniston earlier this year it is one for the calendar I think - if the knee progresses

So around rolls Monday and with a late squash cancellation I take to the dark, dark streets (it was night, it's not a seedy urban underbelly or anything like that) for a run. Not content on the normal 5k flat route and the with the knee feeling good up the Big Dipper I go to add some distance and hill work to the run. It was a) very dark and b) very cold so whilst no World Records* were going to be set I aimed to enjoy it as much as possible.

Big Dipper 8k

Feeling good after the night before's run Tuesday saw me take to the pool again to get some lengths under my belt for the Tri-Ology events. After a 500m set at what is now my standard pace and 250m set at 6mins I thought

 "I'll just do 500m and head home for some tea"

So 20 lengths later (500m) I keep going to 30 lengths, still feeling good I aim for the full 1k - 40 lengths! Strangely at 40 lengths (furthest distance to date) the thought of The Great North Swim popped back into my head 

"It's only another 24 lengths to hit a mile"

I said to my self (ridiculously). Already quite weary I continued and head for 50 lengths

"No point stopping now"

As 60 lengths tripped on the odometer just 4 to do the agonising cramp kicked in, luckily I managed to kick it out mid swim this time. As I get to 64 I have a niggling thought that a mile is just over 1600m so 66 lengths in total just for good measure in 43:43. As it transpires a mile is 1609m so a good job I added the extra 50m, and in answer to my earlier question apparently I can swim a mlie - now do I enter or not?

Big Swim

*Had it been light and warm NO World Records would've been set either!!

A week off

Having taken a week off work I expected to get some training in most days - but as we all know it often never happens this way what with sofaitis and 'I'll go tomorrow' syndrome. That being said I did manage 3 days of 'training'.

After much procrastination on Monday I eventually got out for a quick run in the afternoon having learned that my squash game was cancelled (the reason for my procrastination). Not wanting to push the knee too hard I set off on the usual flat 5k - by the time I returned home lo and behold a new PB for the 5k! Admittedly still not particularly quick but a PB is a PB!

Monday's 5K PB

After the joy of Monday's run I took to the pool on Tuesday afternoon for some more technique training although it does appear I have hit my wall with distance versus speed - more research and training required.

Tuesday's Swim

After the swim I had also arranged to pick up my new training tool - report to follow!

Wednesday rolled around and the girlfriend had headed out for an early morning epic half marathon, after her return and imminent 'Ouch, ouch, I'm going for a bath' set in I decided to take advantage of the daylight. As the nights have been dark, dark and darker I have missed out on the trail running I used to enjoy so off into the fields I went. Again, not wanting to push the knee too hard but up my distance I stuck to a relatively flat route. Not exactly a record breaking run but very enjoyable - which is why I started!

Wednesday's River Trail

Next came Thursday and this it where it all headed south - quite literally. Xmas shopping at Liverpool One, by the time we returned home with a noodle dinner in the belly and plenty of walking around the thought of a run had disappeared. An early morning appointment on Friday and the usual pool closure wrote Friday off to the sofa and a film with the other half.

The weather was the only excuse I needed to put pay to the weekends training!