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.