The funny thing about the sport of triathlon is the more you learn the more you recognize you don’t know (more so as a newbie). I really find the science behind the sport so interesting. Although I do not yet journal all of my workouts I do take some notes and make a mental assessment of each performance. Recently, I noticed a lack of speed improvement in my running. This is in contrast to my endurance which I continue to see gradual but noticeable gains. I have basically been hanging around in the 8:20 range for 5k and 8:40 at 10k (per mile).

One goal I set for myself was to crack the 8 minute barrier in my 10k by the end of the season. While this is a lofty goal I think it is achievable. How do I get more running speed? What is holding me back because I know it is in me? I think I found my answer in a good article by Ben Greenfield on Trifuel title Run Faster: Six Keys.

Ben clearly identifies my problem:

“Increase cadence: Until a cadence of 86-90bpm becomes second nature, you cannot let yourself  “zone out” on your runs. Period. You must focus the entire time.”

In my estimation I have been zoning out on my runs. Intermittent periods where focus is lost and I contemplate “the thing d’jour”. Additionally, I do not know my running cadence. One additional thought was in the winter on the treadmill I was faster. I had discounted this but in retrospect there is a connection. There is no zoning on a treadmill and my pace is controlled by the speed dial.

I am going to need to do some serious drill work here to make my goal a reality. I need to check in with the coach but it looks like hills, fartlek and cadence drills are in my future.

As always I welcome your thoughts and input on cadence and speed drills.