180 Steps Per Minute

On my last two 10k runs, I experimented with upping my cadence (steps per minute). My normal cadence has been in the 155-165 steps per minute, and my normal pace has usually been in the high 9 to low 10 minutes per mile. This is mainly because I haven’t really cared to address my speed, so I would just ramble on at whatever pace I felt like running at, unless I was in a hurry or with someone else.

While I had heard that my pace “should be 180 steps per minute,” it was never clear to me as to why this was important. Additionally, given my training in yoga and anatomy, in which a recurring theme was “ever body is different,” how could it be that these two guys should be expected to have the same cadence?

Game of Thrones: Tyrion Lannister (Season 7) | 1:6 Scale Peter Dinklage |  Three Zero 903959
Tyrion
Gregor Clegane - Wikipedia
The Mountain

No, really. How can that make any sense? It should not be a surprise that there is some room for variation here, as with all things anatomy, and 180 is likely just an average. That said, I figured “what the heck? Why not give it a try.” After a little digging I found a website that suggested working your way up to 180 by starting with a playlist that runs around 10 bpm faster than your current average cadence. So I found a playlist on Apple Music that ran at 165 bpm, and I hit the road.

I immediately felt like I was moving faster – and I was. At first it was definitely more work, but after a while, I got into a rhythm. On a funny note, I found out after I finished my run that I had averaged 182 steps per minute! I knew that I was not keeping time with the beat of the music, but I didn’t realize it was because I was going too fast. Given that, I picked another playlist, this time running at 180 bpm. On my second attempt at keeping this cadence, I actually was a bit slower, coming down to the mid 170s on average. That said, it was still one of my fastest – if not the fastest – 10k I’ve done, coming in with an average of 8’59”.

In short, I’m sold. I’m going to try to keep up with the 180 steps per minute cadence. Supposedly this is universal, and applies to all forms of terrain. Time will tell as I experiment. Watch this space for an update!

Running Update – Half Marathon

Wow. Over a year between blog posts. I’m on a roll! I forgot to brag that, in March, I ran 13.1 miles. That’s the equivalent of running from Athens to Kifisia, Greece. For those of you who are cartographically-challenged, Kifisia is halfway between Athens and Maration, which is 26.2 miles away. Is it starting to make sense now?

In February, I started adding one mile to my runs. Every week, I would run two or three times, adding a mile each week. When I started this, I had been doing my semi-regular 5 miles per run. The first week, starting on February 2, I ran 7 miles three times. The next week I ran 8 miles twice. The next week was 9, twice, followed by a 10 miler (my first since 2019), then 11 miles, then 12, and then finally, on March 4 I hit 13.21 miles. My average pace was 10’23”, which is on my higher end of pavement running these days, so I am still pretty happy with the numbers.

Since then, I’ve done a couple of 8 mile runs, but pretty have much standardized on 6.25 (10k) every other day. The heat definitely affects me, and when it’s in the high 80s or more, I generally skip it or go trail riding. Trail riding has also cut into my running routine somewhat, but it’s also fun, good exercise, and gets me outside, so no foul!

How I Went From Couch to 5k, then 5 Miles 10kMiles

In the fall of 2017 I had a roommate. He’s a runner. Like, a serious runner. You know, the kind who goes out for a 5 mile run on one of his rest days? The kind who’s training for a 50 miler? The kind who has to eat 8,000 calories a day to maintain his weight? That kind.

One day (October 27, to be precise) he asked if I’d like to go out for a “recovery run” with him.

“How long?” I asked.

Just 2 miles,” he replied.

“Sure,” I answered, expecting it would suck, but being in relatively decent shape to begin with, why not?

It sucked, that’s why not! Ugh. It was grueling. I managed to maintain an average pace of 8’55”, which I thought was pretty decent.

A couple of days later, I decided to try again, only I would start smaller – say, half a mile. I did .43 miles in 9’10”. Not great! But I was alone and didn’t have my coach kicking me every step of the way.

The next day I did it again. .42 miles at 8’57”.

The next day I did it again. 1.01 miles at 0’03”.

From there I dabbled, going back and forth with a half mile some days, 2 miles the next. I didn’t have a plan, other than “run a mile,” which I did every couple of days. I continued that until June, when I decided I’d just start adding a little each day. Each time I ran, I added .1 or so miles until I hit 3.74 in July (and that day was a hot, sweaty, doozy).

I’d looked at formal plans in the past, and never really had much luck with making them stick. I even tried to go onto the “couch to 5k plan” to see how that would help me, until I realized that 5k is just 3.1 miles, and I was already there, so…

On April 6, 2019, I decided to kick it up a notch and shoot for 5 miles. Again, I decided to just add a little every time I ran. Since I was averaging a run every other day, I’d add .2 miles each time. I went from 3.1, to 3.2, to 3.3, 3.5, 3.7, 3.8, 4.0, 4.2, 4.4, 4.6, and finally 5.0 exactly 30 days later.

Since then, I’ve set 5 miles as my standard, shooting for a run every 2 days. I’ve done four of them so far and today will be my fifth.

Nike may not like it, but in summary, my plan is “just do it.” Add a little bit each day, making slow and steady progress. If you backslide, don’t worry about it! Just get out and do it again. Before you know it, a 5 k run will be just a warmup, and it taking supreme effort will be just a memory.

Update: On Saturday, May 25, 2019 I took the next step and upped my run to 10k. I’ve done it twice and plan on making this a regular workout a 2-3 times a week, work and weather permitting.

Update: On Saturday, June 1, 2019 I took the next step and upped my run to 10 miles.

Why I’m Quitting Facebook

Let me put it in a way that will resonate with many of my friends: are you sick of the two-faced lies coming out of Washington these days? Facebook does the exact same thing to you, i.e., lying.

Here are a few examples I turned up in literally 1 minute of searching. Note that almost all of them are from the last few months – and this behavior has been going on for over ten years.

Seriously, if you care at all about integrity or privacy, do your own Google (or Duckduckgo.com) search for “facebook lies,” “zuckerberg lies,” or “facebook is bad for you” and see for yourself. I’m not talking about crazy conspiracy theories here – these are plain as day lies that are out in the open for anyone who cares to set aside the dopamine hit they get from all the Facebook and Instagram “likes” from their online friends.

You could say it all comes down to the fact that I just do not appreciate being lied to constantly.

Friends will still be able to find me here, on Twitter, and LinkedIn, on Signal, by email, by phone, and at home.

Yoga Update

Since 2015, I’ve been practicing yoga regularly at the Corner Studio in Medford. My favorite classes and teacher are Yin Yoga with Holland Sweeney. I like them so much, that earlier this year, I decided to take a teacher training with Josh Summers (Holland’s Yin teacher). After the first class, I immediately signed up for the second one, and after that, I formally enrolled in the Summers School of Yin Yoga to pursue my RYT-500 yoga teacher certification. As of last week’s retreat, I now have 220 of the 500 hours required, the balance of which will be obtained with one more class with the Summers School, and a 200 hour course with Jenna Palm.

So yeah, yoga has become a significant part of my life, and I’m loving it. Krav Maga, mountain biking, and running are still big as well, but for 2018, yoga is my focus. In fact, I’ve been teaching Yin Yoga at Alpha Krav Maga Boston, and will soon be teaching at Karma Yoga Studio in Cambridge. Want to follow my yoga pursuits? You can do so over at Yoga With Peter!

In case you’re wondering (because people love to jump to conclusions), no, I am not quitting my day jobs in information security, and Paradigm Consulting Co LLC is not going away.