Started out with a 3 mile warm up run using my new runner's metronome to set a cadence of 90 steps/min based on the ChiRunning technique. The idea is to maintain the same cadence regardless of speed or terrain. Your gas pedal is your forward lean. The cadence was very comfortable and not difficult to maintain. Linked up with my running club for a 10K trail run at marathon pace. This is a challenging course with tough hills. It is actually easier to maintain cadence going up hill than it is going down hill. Bottom line: using the ChiRunning techniques, I'm starting to smoke my buddies who previously were smoking me. Ran a relaxing 3 mile PM run after an hour nap. I will try to get a nap today with high miles scheduled for tomorrow.
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