Music at 180 Beats Per Minute

Not sure of BPM but "Loose Yourself" By Eminem works well with this idea.

Dont Diss The Middle

u dont know what your messin with son!!

watch it bub.

according to whom? wrote:

jack's theory has been shredded repeatedly. Some world class marathoners go 200+, many mid-distance runner go well over 200.

Some race at 180, some at 160.

There is no "ideal".

On my hour long easy run today I averaged 198 spm. Then I did 6 tempo cruise intervals and averaged 214 spm, MP is usually 200-204 for me.

For the record; I am a short little runt with no speed and no where near world class. I started at 160 and worked hard to get north of 180.

according to reality wrote:

Wrong.

A FEW exceptions have been pointed out to jack's theory. That is by no means a "shredding". There remains an ideal for most people. It is very close to 180.

What I got out of the discussion in Daniels' 2nd edition was that he observed no runners under 180 and he postulated that stride rate would remain close to the same as speed increased with stride length the variable that changes.

I have observed that my stride rate and stride length change with speed. I am more efficient at a higher stride rate. When fatigue sets in, my stride rate falls off and length increases to compensate. This starts a downward spiral of less efficiency causing even more fatigue until at some point I can no longer maintain pace if I run long enough.

Actually, Patrick Cowden took some workouts from the book and put them to 180-beat music

The connect between cadence and intensity (speed) is mostly there with heel strike running. I found it to be extremely predictable what my speed would be at a given cadence once I figured it out. Some running watches used step rate and came to a running speed this way.

With midfoot strike running, contact is shorter and cadence is disconnected from intensity and speed more. Yes, sprinters reach over 250spm, but then, you'd be hard pressed to managed that with heel strike, let alone compete in sprint.

I used to run at 140-145bm (46min 10k every day), I am a really tall non-runner. I fixed my technique, and can now easily run 200spm at easy pace. When I'm way stressed in races I may dip under 180spm even in stuff like 1500m. In training though I can just rollll. Highly recommended.

Once it "clicked" for me, the cadence ceiling I experienced previously was just not there, and I could midfoot strik at the slowest of paces at the highest tempos. And, run further and faster than ever before, with (for me) very modest fitness.

There is now software such as Audacity which allows you to change tempo to be what you want it to be, without pitch to be affected (record player effect). For instance, If a song is a bit slow at 80bpm, make it 90. I bumped Eleanor Rigby (strings only) from 135 to 180bpm and it was still enjoyble. And while you're at it, figure out the tuning of a song. Most are tuned to A=440Hz. Hitler's buddy Goebbels enforced that as a world standard. He had all the best intensions of course. Tibetan monks prefer (by feel) 432Hz, as do tribal healers. So adjust you music to that (or Youtube it) and feel what I mean. So much more bearable. I can usually not get through a track on my laptop, and with 432Hz tuning I'll let it replay many times over and not get fed up with it.

BEST WEBSITE I'VE SEEN FOR THIS TYPE OF STUFF!

http://walk.jog.fm/workout-songs-by-bpm?artist_id=the-white-stripes

The Spinners,Rubberband Man

Jasper - Banff Relay, team mate claimed I was running to this tempo during Stage 12...sub 6 min. pace, 1985 mind U.

anyone like hard non vocal trance type music?

Actually, statistics show a strong correlation between the tempo of music and performance levels.