Faster cadence is my next frontier

All clear on Colonial Road

Today's run (Bethpage bike trail): 5.1 miles

I found it hard to believe that the weather on October 30 could be as mild as it was this morning. 64° with a little humidity made for pretty good running conditions. I'd decided to run the Bethpage bike trail and thought it would be a nice change to start in the park. I figured that the season had ended and the were no more admission charges. At the last minute I changed my mind and headed to Colonial Road. That turned out to be a good decision because, when I came through the park, I saw that they were still collecting parking fees.

My plan was to run five miles. Had I started in the park, I would have run to where the bike trail runs under Hempstead Turnpike and come back from there. I haven't run that section of the trail in a long time but that would have been a nice change of scenery. Since I was closer to Haypath, I took off north and did a two mile out-and-back to my starting point. I kept going and ran towards the park all the way to the big hill that's south of the lot. I returned from there for a tidy five.

The good weather conditions should have helped today, but my pace was 20 seconds per mile slower than my current average. Based on heart rate, I should have been faster. I have opened up my stride a little and that's accounted for most of my recent gains. My cadence hasn't really increased and I think it's the key for me to move to the next level. I'm not sure what I can do to address that. I found an article that suggested downhill sprints. That sounds good. Anything downhill is good.

I need to get serious about adding another workout to my weekly schedule. With my current commute, I'm not going back to 4 AM street runs and the treadmill isn't too appealing. My best option is to get in a short run or elliptical session before dinner one night a week. Increasing my running frequency will definitely help. And I have the perfect street for those downhill sprints.