October 13, 2019

Today, I focused on the average cadence of my stride during a run. I think it helped a lot. Since I’ve been paying attention to this metric recently, it’s the first time I’ve cracked an average cadence of 160 strides per minute (I calculated it at 162 strides per minute, to be exact).

I didn’t consciously focus on any other aspect of my run - pace, stride length, breathing patterns, etc. While these metrics didn’t end up being astronomically impressive, they did end up being on the more positive end of the spectrum in terms of results I’ve logged recently. I ran for 5.11 miles and logged an average pace of 8’25”. Again, nothing spectacular, but for not focusing on pace at all, I was happy to see that I cracked the eight and a half minute mark.

I’ve also been interested in tracking my heart rate recovery. I’m using this metric against some resources I’ve found online.

Resource One: https://www.enhancedmedicalcare.com/2013/01/20/improve-heart-health-by-knowing-your-recovery-heart-rate/

Resource Two: https://www.thisisant.com/consumer/news-info/tips

Resource one says:

Subtract your 2-minute heart rate from the heart rate you took immediately after exercising.  The faster your heart rate recovers (or slows down ) the fitter and healthier your heart.

If the difference between the two numbers is:

  • Less than 22: Your biological age is slightly older than your calendar age.

  • 22-52: Your biological age is about the same as your calendar age.

  • 53-58: Your biological age is slightly younger than your calendar age.

  • 59-65: Your biological age is moderately younger than your calendar age.

  • 66 or more: Your biological age is a lot younger than your calendar age.

During my run today, I recovered 55 bpm in two minutes. Looks like my biological age is slightly younger than my calendar age according to resource one.

Resource two says:

Your heart will recover quicker as you become fitter. A recovery heart rate of 25 to 30 beats in one minute is a good score, and 50 to 60 beats in one minute is considered excellent. You should monitor your one-minute and two-minute recovery heart rate at least twice weekly to gauge whether your fitness level is improving. If it’s not, then you may need to alter your workouts so they are more demanding.

I recovered 34 bpm in one minute after today’s run. So, according to this resource, my score is just above good, but well below excellent. I will continue to track these values.