Turnover

This morning was a race-pace 6 mile effort on the treadmill. I prefer the treadmill for this type of workout since I am forced to hold the pace, and it continues without distraction: no traffic, no streets to cross, no headwinds. It felt pretty good. I definitely could have kept up the pace for a few more miles. Another 20? Not yet, but soon.

I've been playing with my breathing patterns lately. My standard breathing pattern is 4-4, dropping to 3-3 when the pace picks up. Daniels recommends against the 4-4, saying it's inefficient and too much effort for the lungs. So I've tried the shorter breaths, which feel OK, but when I'm not focused on the breathing, I fall back to 4-4 or 4-3. I'll continue testing things, but unless I see I dramatic improvement, I'm not going to push too hard to change my natural rhythms. The best result of the morning was that every time I checked my cadence, I was 182-184 steps/minute.

Run: 6 miles @ 7.6 mph, 5 min cooldown

Last night's commute home took a bit more out of my legs than I'd hope for. Stiff wind, out of the NW. Since my ride is 99% either north or west, the only way the wind could have been more in my face is if it shifted 90 degrees every time I turned. Head/crosswind to cross/headwind the entire ride. Less than fun.

With less than two months until the move, this morning I figured out how to disassemble the treadmill so that I can move it. I'm going to study the directions pretty thoroughly, since the weekend of the big move, I have a 20 mile fast finish run on Sunday, and need the t-mill for that. I can't afford missing my first 20 miler because I can't assemble some machinery.