One dude’s path

Easy runs make more of a difference than people give credit for. I used to run in zone 4/5 all the time and made very minimal progress in my aerobic ability. I dialed it back and trained in zone 2/3 and as you can see, I can run way faster for way longer with less effort after running like that for most of my runs, with some tempo mixed in from time to time

Cadence. My cadence was so unbelievably bad, especially when trying to run faster. It would drop into the low 150s/140s. That would just lead to all sorts of mechanical problems when trying to run. More steps is more efficient when you’re trying to find your sweet spot

I didn’t up it to 180 immediately, I slowly worked my way up. I started with just 170 and got comfortable running with that. Naturally, my speed on cadence increased as I ran faster but to be honest, my heart rate dropped because my running was more efficient and I wasn’t overstriding. I instantly ran faster, easier