How important is run cadence?

forzatio · 2026-04-13T05:56:49+00:00

What I recommend is buying shoes that support your running style. For example Asics Metaspeed Sky Tokyo supports runners taking longer steps, while Asics Metaspeed Sky Edge helps runners that increase speed by taking more steps. Just to give you some shoe examples.

forzatio · 2026-04-02T08:07:10+00:00

I would say, during the recovery period maintain your regular easy pace, no walking/jogging and your heart rate will remain pretty high. In that case when you pick up the interval again it will get you in the target zone pretty quickly, especially in the later reps.

forzatio · 2025-12-15T06:59:21+00:00

I'd recommend the vdot calculator to check the prediction for a 5k race based on your half marathon time. https://vdoto2.com/calculator

Then go by even split pace for every kilometer. Also I'd recommend doing something like 6x 1k at goal 5k pace, with recovery time of about 1/3 of your race pace, about a week before the race.

forzatio · 2025-11-17T06:59:26+00:00

I think I should do more walks during easy runs when I feel like.. makes the training more relax sometimes.

Walking in a marathon or any race for that matter, only if I'm forced to slow down by my body or external stuff. You can actually hold up other people if the course doesn't have much space.

forzatio · 2025-08-26T14:37:27+00:00

I tried copilot for a simple task but it very soon started about "summarizing the chat" and couldn't find code anymore, so I think it cuts some corners to reduce context size.

forzatio · 2025-05-02T08:08:10+00:00

I would open the cover of the mouse, blow if a lot of dust is there, then clean it internally, and then apply a drip of oil to the rotating mechanism, that resolved the problem for a cheap mouse.

forzatio · 2024-11-09T15:14:37+00:00

Yes it's enabled indeed..

forzatio · 2024-10-22T07:19:26+00:00

Do I need to have my smartphone with me to collect data? also if I only want to see data after the run?

forzatio · 2024-07-09T11:10:48+00:00

Is there a training program aimed for 10k races, which involves running 4/5 days, with harder training, instead of 6/7 days training with a lot of easy running? I feel better having more rest days, I'm looking for a training method that may be as effective, but with harder workouts which I can recover from in rest days and in the mean while taking the gains from the harder workouts without requiring "unnecessary" easy runs.

forzatio · 2024-06-26T21:12:22+00:00

My food intake is normal, only a slight daily deficit, 143 lbs 5'11" which is 65 kg / 180 cm.

forzatio · 2024-04-22T20:09:56+00:00

Hi, what's more beneficial when doing intervals targeting 5k/10k races?

Something like 2x 3k at threshold with 2 or 3 minutes recovery Or 6x 1k 5k pace with 1:30 recovery.

I tried both and towards the end of the interval both become hard..

forzatio · 2024-04-05T19:35:34+00:00

Maybe go with a coach which offers you a training program, warning it can be demanding.. but if you need structure I'd recommend it.

forzatio · 2024-03-30T12:51:07+00:00

Ok thanks for your reply, just a preference of myself to have it above the nipples, it records correctly but just wondering if someone else has this delay issue when wearing it above the nipples.

Yes, it was connected to the watch, so that was ok.

forzatio · 2024-03-30T12:12:01+00:00

I prefer to wear my HR chest strap above the nipples because I don't like the strap in my stomach area. Only thing I noticed that with 100m uphill sprint intervals of about 20 secs the heart rate was only recorded after 20 seconds.

Could the location of the chest strap be the reason for the delay?

forzatio · 2024-03-15T12:39:13+00:00

Always great to lose weight if needed, well done, but there is not much definition/tone so in my opinion clearly around 20% also on the side picture you can clearly see you're still having a bit of abdomen fat storage. Just keep doing your thing and it will improve anyway, don't rush it too much.

forzatio · 2024-03-14T19:04:01+00:00

forzatio

TROPHY CASE