"Speed Kills" was the slogan of a campaign back in the 70s (I think) to get people to obey the speed limit, and save lives. Today, for me, it takes on a different meaning.
All I have to do is read yesterday's post and realize my focus should be cadence. It needs to be at or around 180 spm; any higher is wasted energy. I was pleased with last week, especially as my intervals drifted into the 7 to 7 1/2 mpm range. I liked that. It felt good. I wanted to keep it.
This week the run interval distance increased 50%, but I was not willing to let go of the 7 to 7 1/2 mpm pace. Yes, I had my metronome. It is set to 180 bpm. I did pay attention to it, but I paid more attention to speed. My cadence did drop into the 190s, but not the low 180s. I pushed to keep my speed up, and fatigued myself. The fatigue broke form, and now I have a blood blister on the right big toe. The desire for speed led to a breakdown in form, and lack of progress on cadence. Oh yeah, I did not keep my speed, after all. Speed killed the purpose and focus of this workout -- valuable lesson learned.
Speed and ego are connected, and I had too much ego in this workout. I am rebuilding, I need to be humble and keep focused on not simply good things, but only the best things. Reset, run Wednesday.
Take care, and thanks for coming along.