3.17 miles, 28:52 min
9:06 min/mile pace
I've been told in a nice way that I bounce like Tigger when I run. When I started running again in May I weighed 235 lbs, so grace was not my forte. Now, at 219 lbs, it's a little easier to work on form, which is why over the past few weeks I've been playing with stride length, tempo etc to try and make running easier on my knees until the rest of the weight comes off.
The September 2011 issue of Runners World had a short story about pace and a pretty good argument for a high cadence while maintaining a shorter stride based on research using data from the 1984 Olympics. Using that same logic and the suggested workout, reaching and maintaining the Olympic standard of 180 steps per minute is way out of my reach, but a pace in the 150's or high 140's (by my random counts) resulted in a pretty good time for me. With the 2012 Rock n' Roll St. Pete Half Marathon approaching in February, my goal pace of 9 minute miles might be a little easier to reach.
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