The metronome is probably the best buy in training equipment I've ever made. $13 (later a $11 rechargeable 9 volt) got me a way to actually maintain cadence. Hard workouts, but the focus on the earphone beep takes the running to a new level. Stride shortens going up, lengthens going down. Same with head and tail wind. Always you tend to match the beat. It's not sexy--no leaping along like an antelope, but then they don't run into their 6th decade.
The shorter faster strides also tend to smooth out the vertical motion and improve efficiency. So far, I've been pleased with the speed--I can move along pretty darn fast by lengthening stride just a little. Finally getting my butt working better at providing most of the forward motion. Quads just there for support. The knee feels good--a little stiff t the beginning, but loosens up and there's no hint of it seizing up toward the end.
Finally, I'm not taking walk breaks anymore. Take a short break at turn around, but the hydration vest makes drinking pretty easy on the run and with the metronome, you want to just keep on going. Probably as a result, my wind is coming back well now. I've run on the beach a couple times in the past two weeks without the metronome and noticed that speed was better.
Next step is doing some longer runs, getting up in the 6-7-8 miles range.
Oh, one problem I had a few days ago occurred because I ran in a tank top (actually was pretty warm) and on of the side adjustment buckles of the hydration vest slightly rubbed the inside of my arm--yeah, right.
When I got done I looked down and saw a really nice big chafing patch--that is just now scabbing over.
Good reminder to check everything out when you change ANY gear or clothing--if it doesn't feel perfect STOP and fix it!!
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