Note:  This post was written in 2007, my last season racing as a professional.

Monday, March 26 - DAY THREE

    I was by myself again today.  I started off the day with a commute to the lab to help with some testing on a subject.  I was planning on swimming after that, but I forgot my ID card and couldn’t get into the rec center.  So, I biked home, got my ID and biked back- just tacking on miles... 

Note:  This post was written in 2007, my last season racing as a professional.

Saturday, March 24, DAY ONE

I was solo today, as Nate had to work and nobody else showed up to ride.  In fact, I only saw 2 other bikers!  Today’s route was:  north on J to Harrisburg, northwest on F, cross over Route 63, east on Route 22 towards Centralia, but turn north on 151 until the intersection with M, turn around and head south on 151 back to Route 22, west into Centralia, then south on Route Z in across I-70, south on Rangeline a bit, turn around, west on New Haven into Columbia.

Note:  This post was written in 2007, my last season racing as a professional.

So my focus this week was stride frequency.  Stride frequency is just one factor in the speed equation (speed = stride length x stride frequency).  When I began distance running, I read that the elite distance runners had a cadence of 90-95 footstrikes/minute.  As I started doing longer runs, I worked to maintain a 90 cadence, so now a 90 cadence is pretty much a given.  I’m trying to bump that number up a little bit (explanation below), so this week I worked on quick turnover.