Funkadelic Happening

I've been in sort of a funk, leading up to the beginning of the marathon training cycle for the January 18 Houston Marathon.  I think it's a combination of that lovely Summer running heat, switching running methods, and other stuff.  So, I have 18 weeks to get out of the funk. 

I think cooler weather will help a lot.  Instead of 78 or 79 degrees at 3:30 in the morning, it was 70 degrees this morning.  In fact, we had a cool front blow through Friday night and the Friday morning running temperature of 79 degrees was warmer than the HIGH temperature on Saturday & Sunday!  Now, ain't that something?  Rather funky, if you asked me. 

It was 70 degrees with a dewpoint of 69, with barely a wind.  And while it wasn't cool enough to get really quick on the running, the air didn't loiter all around you either.  The watch is still messing up, but I'm about on 3rd base in the process.

10 miles, 2:04:47, 12:29 pace, 143 avg bpm, 156 max bpm during mile 8, 164 avg cadence, 0.79 m avg stride length, 1st half pace 12:42, 2nd half pace 12:16.
1.  13:07, 133 bpm, 165 spm, 74 sl
2.  12:33, 137 bpm, 164 spm, 78 sl
3.  12:37, 135 bpm, 163 spm, 78 sl
4.  12:26, 142 bpm, 164 spm, 79 sl
5.  12:32, 141 bpm, 164 spm, 78 sl
6.  12:56, 145 bpm, 164 spm, 76 sl
7.  11:57, 148 bpm, 164 spm, 82 sl
8.  12:32, 147 bpm, 164 spm, 78 sl
9.  12:10, 149 bpm, 164 spm, 81 sl
10.  12:12, 152 bpm, 163 spm, 81 sl

I need to start doing negative splits, no matter the weather.  It helps my confidence.  As you can tell, I'm gradually lengthening my stride, which will only help my pace.  This 10 miler is about a minute faster than the 10 on August 29, where it was 72 degrees.

I want to knock off 30 minutes from the 2014 marathon time.  I'm not sure if I can do that, but I'm modifying a bit on food choices.

I have 2 races and a pacing duty, this Fall.  I have a Half on October 26 and a 30K on December 14.  I want to have a time for the 30K that would be comparable to a 4:50-5:00 marathon time.  My pacing duty is for Reina, as she is coming down here for the November 23rd Wild Hare 50 mile race in Warda, Texas.  I'm looking forward to helping her get her first 50 mile finish.  I might register for the 25K, so I can keep an eye on her.

Other than the two races, all my running will be done during the work week.  We might have another cool front come through in 7-10 days.  And in another week, we'll be out of the statistical average date for a hurricane for 2014. 

Your comments are always welcome and I hope this will be a real trip, man.

are we going to be treated to you taper madness yet again??????????   Oh no!!!!!!!!!  

mountandog wrote:are we going to be treated to you taper madness yet again??????????   Oh no!!!!!!!!!  

Weirding out like that is not cool.

If you remember your Hadd, this might be the time to start sneaking in one of those "initial lactate threshold heart rate" runs. Sort of the tempo run with a heart rate twist, where you target the heart rate and hold it there even as your pace falls off. I found it gave me a real boost in some of my marathons.

That's fantastic that you're working with Reina on that 50-miler. Better watch out, though... you may get the trail ultra bug yourself!

Wow...a new blog.  It will be fun to follow along and see how your work on cadence this summer pays off on race day.

Mark B wrote:If you remember your Hadd, this might be the time to start sneaking in one of those "initial lactate threshold heart rate" runs. Sort of the tempo run with a heart rate twist, where you target the heart rate and hold it there even as your pace falls off. I found it gave me a real boost in some of my marathons.

That's fantastic that you're working with Reina on that 50-miler. Better watch out, though... you may get the trail ultra bug yourself!

I have my 3rd assessment, next Thursday.  2nd one was slower than the 1st because I changed cadence.  Next week's will be at the same cadence.

I'll let Reina absorb all of the bug juice.  I wouldn't have the time to train.  I might see if she'd want to come back in February for Rocky Raccoon 50 in Huntsville (70 miles north of Houston), but 3 months and our area's coldest month may not be conducive to a return trip.  But if she wants, I'll be her crew and pacing mob.

nkrichards wrote:Wow...a new blog.  It will be fun to follow along and see how your work on cadence this summer pays off on race day.

Hey, Nancy.  I hope it will be fun for me, too.

I know about funks and it takes a while to get out of one (in fact I might still be in a bit of one and I'm immersed in NY training).  Anyone glad to see a new blog and what a cool thing to pace Reina.

Michele \"1L" Keane wrote:I know about funks and it takes a while to get out of one (in fact I might still be in a bit of one and I'm immersed in NY training).  Anyone glad to see a new blog and what a cool thing to pace Reina.

Well, here's to us getting out of our funks.     I think cooler weather and a lengthening stride will help me start seeing that I'm not on a 1 speed conveyor belt.  Thanks, 1L.

I'm not able to pace her until 2 p.m. (it starts at 5 a.m. and course closes at 8 p.m.), so I might register for a race, just to see how she's doing rather than waiting for another 6.7 mile loop to see her.  She's looking forward to it because Warda, Texas doesn't have the elevation change that the AR50 has...constantly.

While running Monday, I experienced a sharp pain in my left ankle on the medial side between the Achilles and the ankle bone.  It occurred when I was getting additional hip rotation.  You may remember that last October, my left ankle was collapsing on the medial side and this caused me to switch shoes to a lighter, minimalist Saucony Kinvara 4. 

And the Kinvaras that I was wearing had about 350 miles on them.  So, I decided that if I could finish my run on Monday, then I would retire that pair.  I did and I have.  This morning, the ankle would give me some noticeable pain, but I was able to move along as I wished.  I have another pair of Kinvaras that have 320 miles, which I wore today.

It was 74 degrees with a dewpoint of 74.  This was a 6.67 mile run and while my faulty watch usually measures me short, today it measured me long.  The goals for the next few weeks is to get back to running negative splits, staying healthy, and lengthening my stride.  Tomorrow, I'm doing yoga at a new place.

6.67 miles, 1:23:39, 12:31 pace, 152 avg bpm, 167 max bpm during mile 7, 164 avg cadence, 0.80 m avg stride length, 1st half pace 12:29, 2nd half pace 12:33.
1.  13:06, 139 bpm, 164 spm, 75 sl
2.  12:27, 148 bpm, 164 spm, 79 sl
3.  12:01, 152 bpm, 164 spm, 82 sl
4.  12:05, 155 bpm, 164 spm, 81 sl
5.  11:59, 155 bpm, 163 spm, 82 sl
6.  12:17, 158 bpm, 164 spm, 80 sl
7.  11:59 pace, 163 bpm, 164 spm, 82 sl

This was a good run.  This is the first run where my stride length average hit 0.80 m.  Gradually, I'm getting more comfortable doing the hip rotation and doing it longer.  Because of the strained groin from about 6 weeks ago, I have made the first mile a full warm up mile with little hip rotation, as evidenced from the 0.75 m stride length for mile 1.

My metronome was set at 165 and I usually can expect a -1 adjustment for what Garmin records versus what I run.

Friday is expected to be a long run of 14 miles, but since I'm doing yoga for the first time in 6 months, I might be too stretched and tired run it.  Thursday is a rest day.  Thanks for stopping by.

Next Thursday, the 25th (3 months before Christmas..You, too, can get me a Christmas present.  Ask me how!!!!), will be my 3rd Hadd assessment.  The last one was on August 14 and here is the result, so I don't have to go looking for it next week.  My pace was slower because the July assessment was done at a cadence of 174 steps per minute.

The protocol is warm up a mile or two, then run 1.5 miles at 60 bpm below my HR max (200 bpm), rest 90 seconds, then 1.5 miles at -50, rest 90, etc.  This equates to running at 70%, 75%, 80%, 85%, and 90% of HR max.

The weather was a little better today (78 degrees with a dewpoint of 67 degrees) than on July 3 (when it was 73 degrees with a dewpoint of 73). The air didn't feel as heavy.

140 bpm - 22:26, 14:56 pace, 141 avg bpm, 161 spm, 67 sl - Pace slower by 1:56
150 bpm - 19:56, 13:14 pace, 149 avg bpm, 163 spm, 74 sl - Pace slower by 1:16
160 bpm - 17:59, 11:59 pace, 158 avg bpm, 165 spm, 81 sl - Pace slower by 0:44
170 bpm - 16:51, 11:14 pace, 166 avg bpm, 166 spm, 86 sl - Pace slower by 0:43
180 bpm - 15:56, 10:36 pace, 171 avg bpm, 166 spm, 92 sl - Only ran a quarter-mile, last time

I remember running the 180 bpm and the forward lean I had to do to get the HR up was mind-boggling to me.  The 92 stride length felt like my upper body was near horizontal.  I was obsessed with not tripping on something on the track because I would have face planted so fast that it wouldn't even be funny.

Were you able to get out for your run today or did the yoga and/or the ankle prevent it?

Hope it went well...

Yes, ma'am.  I did all fourteen.  The ankle only barked when I wasn't running, if I turned it a certain way, WHAMMO!  And the yoga had a minimal negative effect.  One time that I thought would make me cut the distance, but it didn't get any worse, so I kept going.  Therefore, I think that I can do yoga the night before a long run.  And I really like that because the poses I did are the ones that I'm used to doing and even though I was sweating, that was no big deal.

However, there was something unexpected (actually 2 things) during the run.  The first was a lot of rain even though radar was mostly clear before I left.  The rain started at mile 3 and ended just before I finished.  11 miles with the last 4 miles being a good old fashioned frog strangler.  My shoes did end up as clean as the first day I owned them, though. 

The second thing was my watch, the 220.  Running to half way, 7 miles, the 220 measured 7.08 miles.  So one would think I would end up with 14.16 miles, rather than 14 miles.  Nope, it almost completely corrected itself and gave me 13.97 miles.  I wish that I could copy the map the 220 said I ran because it's quite hilarious.

14 miles, 3:05:12, 13:12 average pace, 152 avg bpm, 169 max bpm during mile 12, 164 avg cadence, 0.74 m average stride length, 1st half pace 13:19 and 2nd half pace 13:05.
1.  13:54, 135 bpm, 164 spm, 70 sl
2.  13:25, 142 bpm, 164 spm, 73 sl
3.  13:14, 145 bpm, 164 spm, 74 sl  *started raining*
4.  12:59, 149 bpm, 164 spm, 75 sl
5.  13:19, 147 bpm, 164 spm, 74 sl
6.  13:14, 146 bpm, 164 spm, 74 sl
7.  13:09, 147 bpm, 164 spm, 74 sl
8.  13:56, 148 bpm, 163 spm, 71 sl
9.  13:05, 157 bpm, 163 spm, 75 sl
10.  12:27, 160 bpm, 164 spm, 79 sl  * I think this split and mile 11 should average out to 13:00 or so.
11.  13:30, 161 bpm, 162 spm, 74 sl  *the heavy rain (probably red on a radar) started at mile 10
12.  13:06, 163 bpm, 164 spm, 75 sl
13.  13:09, 161 bpm, 164 spm, 75 sl
14.  13:10, 164 bpm, 164 spm, 75 sl

I would imagine the shorter than normal stride length was because of the resistance from the water on the sidewalks.  It was raining so hard, that I needed to turn up the metronome louder.  And metronomes do not like water, so I flipped it over so the numbers were against my skin because I just needed the sound.

I would hope the elevated HR starting at mile 9 was the same thing.  I don't know.  Traffic was much less than normal for 4:30 a.m. during the heavy rain.  I know some of it was cardiac creep.

Overall, I'm very glad I finished the 14, today.  I wasn't overly tired during the late stages and after completion.  And my hip flexors, plus the rest of my body has continued to not be tight or achy. 

Next Thursday, I have my 3rd Hadd assessment, so next Friday may be just 6 miles or so.  Until then, I will be relaxing as if I have a race on Thursday.  Thanks for coming by.  Have a fine weekend.

Interesting week, upcoming.  3rd Hadd assessment dictates that I rest for it, as if I was resting for a race.

Ambient temperatures will moderate to seasonal highs of 88 +/-3 degrees, which means lows in the 60's!    This starts Tuesday and Hadd is Thursday.

Nothing to contribute yet, but lurking.  

ounce wrote:Interesting week, upcoming.  3rd Hadd assessment dictates that I rest for it, as if I was resting for a race.

Ambient temperatures will moderate to seasonal highs of 88 +/-3 degrees, which means lows in the 60's!    This starts Tuesday and Hadd is Thursday.

Good timing.

Mike MacLellan wrote:Nothing to contribute yet, but lurking.  

I have nothing to contribute on yours, too.

Jim Lentz wrote:

ounce wrote:Interesting week, upcoming.  3rd Hadd assessment dictates that I rest for it, as if I was resting for a race.

Ambient temperatures will moderate to seasonal highs of 88 +/-3 degrees, which means lows in the 60's!    This starts Tuesday and Hadd is Thursday.

Good timing.

Well, Jim, I'm hoping for a minimum 1 minute improvement in pace, specifically because of the weather.  I've often hypothesized that my splits increase by 30 seconds per mile for every 5 degree increase in temperature from either 65 or 60 degrees.  And since the prior two assessments have been done at temps around 75, that equates to a minute per mile if it's 65 on Thursday.  Today's run was to get the trash out of my legs and see what I could do on pace and stride length.

So, this morning's run was to be 6.67 miles as a loosening up run and maybe checking pace & stride length.  This was my first run since last Friday's 14.  The weekend was normal and no surprises with the muscles.  I did see the movie "The November Man", rated R and 1 hour & 46 minutes, stars Pierce Brosnan.  If you like decent urban shoot 'em ups, it'll be worth renting.

It was 71 degrees with a dewpoint of 71, which is a noticeable reduction, plus a cool front is to arrive this afternoon which drops the temps for the rest of the week to 'seasonal' and still with a forecasted low for Wednesday morning of 63.  I might have to put all of my winter gear on! 

6.67 miles, 1:23:08, 12:28 pace, 143 avg bpm, 157 max bpm during miles 6 and 7, 164 avg cadence, 0.80 m average stride length.  The 220 watch measured me at 12:81 miles.  Sending it back on Thursday.
1.  13:27, 129 bpm, 164 spm, 73 sl
2.  12:25, 138 bpm, 164 spm, 79 sl
3.  12:07, 144 bpm, 164 spm, 81 sl
4.  12:01, 146 bpm, 164 spm, 82 sl
5.  12:07, 147 bpm, 164 spm, 81 sl
6.  11:31, 151 bpm, 164 spm, 85 sl
7.  11:43 pace, 151 bpm, 164 spm, 84 sl

Man, oh MAN!  Two days rest and my HR drops like a rock.  Do you notice how my stride length has an inverse relationship with pace?  Cadence was the same, but the more I lengthened, the pace went down.  The big thing for me was that miles 2-5 had faster splits, but I wasn't paying attention to stride length at that point.  Which indicates to me (and please confirm or deny) that my stride length is lengthening on its own, after working on it the past few weeks.  THAT'S nice to see.  You're not going to hurt my feelings by expressing opposing views.

I might do the Hadd on Wednesday, so I can get the 220 mailed out and maybe there on Friday.

63 is practically freezing in TX, isn't it? Hope you get no hurricanes this season. I lived in FL 10 yrs ago when Ivan hit and it really destroyed so much of where I lived.  Here's to getting out of the funk and the Reina pacing sounds great!

Hey, Julie!  Thanks for coming by.  Yes, 63 is much cooler, but actually 'seasonal' for us.  I do expect another few days of 90 degree days.  Coincidentally on hurricanes, this week is the peak week statistically for expecting a hurricane for the Upper Texas Gulf Coast.  Hurricane Ike hit on Sept 13, 2008 and came right up Galveston Bay.  My power was out for 2 weeks.

If we can get another cool front through here, then most tropical systems that enter the Gulf from here on out will be pushed to Florida and Georgia, then the east coast.

Don't be a stranger!

-30-


I will be doing the 3rd Hadd assessment, tomorrow morning.  The cool front came through and the temps/dewpoint should be in the mid 60's/mid 50's range, at the time of the run.

(And just so I won't have to look it up again, my PR for a half marathon is 2:40:34 from 2004 or a 12:25 pace.  I have a half on October 26.)

ounce wrote:Next Thursday, the 25th (3 months before Christmas..You, too, can get me a Christmas present.  Ask me how!!!!), will be my 3rd Hadd assessment.  The last one was on August 14 and here is the result, so I don't have to go looking for it next week.  My pace was slower because the July assessment was done at a cadence of 174 steps per minute.

The protocol is warm up a mile or two, then run 1.5 miles at 60 bpm below my HR max (200 bpm), rest 90 seconds, then 1.5 miles at -50, rest 90, etc.  This equates to running at 70%, 75%, 80%, 85%, and 90% of HR max.

The weather was a little better today (78 degrees with a dewpoint of 67 degrees) than on July 3 (when it was 73 degrees with a dewpoint of 73). The air didn't feel as heavy.

140 bpm - 22:26, 14:56 pace, 141 avg bpm, 161 spm, 67 sl - Pace slower by 1:56
150 bpm - 19:56, 13:14 pace, 149 avg bpm, 163 spm, 74 sl - Pace slower by 1:16
160 bpm - 17:59, 11:59 pace, 158 avg bpm, 165 spm, 81 sl - Pace slower by 0:44
170 bpm - 16:51, 11:14 pace, 166 avg bpm, 166 spm, 86 sl - Pace slower by 0:43
180 bpm - 15:56, 10:36 pace, 171 avg bpm, 166 spm, 92 sl - Only ran a quarter-mile, last time

I remember running the 180 bpm and the forward lean I had to do to get the HR up was mind-boggling to me.  The 92 stride length felt like my upper body was near horizontal.  I was obsessed with not tripping on something on the track because I would have face planted so fast that it wouldn't even be funny.

So the "pace slower" notation refers to your first Hadd test, I presume? I'll be very interested to see what happens on Thursday (or Wednesday) when you get out there again. I hope you're doing a mini taper before the test, treating it like a short race, to make sure you're doing it on fresh legs. That's the only way to get an really accurate assessment.

Maybe one of these days, once I get my legs and lungs back, I ought to do one of these Hadd tests... though I might need a bucket for the last bit.

Mark B wrote:

ounce wrote:Next Thursday, the 25th (3 months before Christmas..You, too, can get me a Christmas present.  Ask me how!!!!), will be my 3rd Hadd assessment.  The last one was on August 14 and here is the result, so I don't have to go looking for it next week.  My pace was slower because the July assessment was done at a cadence of 174 steps per minute.

The protocol is warm up a mile or two, then run 1.5 miles at 60 bpm below my HR max (200 bpm), rest 90 seconds, then 1.5 miles at -50, rest 90, etc.  This equates to running at 70%, 75%, 80%, 85%, and 90% of HR max.

The weather was a little better today (78 degrees with a dewpoint of 67 degrees) than on July 3 (when it was 73 degrees with a dewpoint of 73). The air didn't feel as heavy.

140 bpm - 22:26, 14:56 pace, 141 avg bpm, 161 spm, 67 sl - Pace slower by 1:56
150 bpm - 19:56, 13:14 pace, 149 avg bpm, 163 spm, 74 sl - Pace slower by 1:16
160 bpm - 17:59, 11:59 pace, 158 avg bpm, 165 spm, 81 sl - Pace slower by 0:44
170 bpm - 16:51, 11:14 pace, 166 avg bpm, 166 spm, 86 sl - Pace slower by 0:43
180 bpm - 15:56, 10:36 pace, 171 avg bpm, 166 spm, 92 sl - Only ran a quarter-mile, last time

I remember running the 180 bpm and the forward lean I had to do to get the HR up was mind-boggling to me.  The 92 stride length felt like my upper body was near horizontal.  I was obsessed with not tripping on something on the track because I would have face planted so fast that it wouldn't even be funny.

So the "pace slower" notation refers to your first Hadd test, I presume? I'll be very interested to see what happens on Thursday (or Wednesday) when you get out there again. I hope you're doing a mini taper before the test, treating it like a short race, to make sure you're doing it on fresh legs. That's the only way to get an really accurate assessment.

Maybe one of these days, once I get my legs and lungs back, I ought to do one of these Hadd tests... though I might need a bucket for the last bit.

The pace slower is a result of doing the first Hadd at 174 cadence and the 2nd at 165 cadence.  If that comparison doesn't explain how cadence can decrease speed, I'm not sure what could.

Yes, I have done a mini-taper.  Last Friday was 14 miles, then two days rest, then 6.67 miles yesterday to clear out some crap, then rest today plus 7-1/2 hours sleep last night.

Thanks, Mark.

It was 66 degrees with a dewpoint of 58 degrees with a very slight east wind.  SO nice out there.

Just the stats, right now.

140 bpm - 19:34, 13:03 pace, 139 avg bpm, 164 spm, 76 sl
150 bpm - 18:27, 12:18 pace, 149 avg bpm, 165 spm, 79 sl
160 bpm - 17:09, 11:25 pace, 158 avg bpm, 165 spm, 86 sl
170 bpm - 16:27, 11:04 pace, 168 avg bpm, 167 spm, 87 sl
180 bpm - 15:32, 10:18 pace, 171 avg bpm, 167 spm, 94 sl

Times from 6 weeks ago:
The weather was a little better today (78 degrees with a dewpoint of 67 degrees) than on July 3 (when it was 73 degrees with a dewpoint of 73). The air didn't feel as heavy.

140 bpm - 22:26, 14:56 pace, 141 avg bpm, 161 spm, 67 sl -
150 bpm - 19:56, 13:14 pace, 149 avg bpm, 163 spm, 74 sl -
160 bpm - 17:59, 11:59 pace, 158 avg bpm, 165 spm, 81 sl -
170 bpm - 16:51, 11:14 pace, 166 avg bpm, 166 spm, 86 sl -
180 bpm - 15:56, 10:36 pace, 171 avg bpm, 166 spm, 92 sl - 

ounce wrote:It was 66 degrees with a dewpoint of 58 degrees with a very slight east wind.  SO nice out there.

Just the stats, right now.

140 bpm - 19:34, 13:03 pace, 139 avg bpm, 164 spm, 76 sl
150 bpm - 18:27, 12:18 pace, 149 avg bpm, 165 spm, 79 sl
160 bpm - 17:09, 11:25 pace, 158 avg bpm, 165 spm, 86 sl
170 bpm - 16:27, 11:04 pace, 168 avg bpm, 167 spm, 87 sl
180 bpm - 15:32, 10:18 pace, 171 avg bpm, 167 spm, 94 sl

Times from 6 weeks ago:
The weather was a little better today (78 degrees with a dewpoint of 67 degrees) than on July 3 (when it was 73 degrees with a dewpoint of 73). The air didn't feel as heavy.

140 bpm - 22:26, 14:56 pace, 141 avg bpm, 161 spm, 67 sl -
150 bpm - 19:56, 13:14 pace, 149 avg bpm, 163 spm, 74 sl -
160 bpm - 17:59, 11:59 pace, 158 avg bpm, 165 spm, 81 sl -
170 bpm - 16:51, 11:14 pace, 166 avg bpm, 166 spm, 86 sl -
180 bpm - 15:56, 10:36 pace, 171 avg bpm, 166 spm, 92 sl - 

Wow! Those are some impressive improvements!

As in: 1:53/mi faster at the same heart rate at the low end of the spectrum. That's some serious endurance base you've built there, my friend! And that's not all! The 0:56/mi improvement at 150 bpm is huge, as are the improvements at 160 and 170 bpm.

Woot! Woot! Woot!

I'm not counting your 180-level section, which was pretty speedy, because, well, you didn't actually hit 180. I suspect you were somewhat gassed by that point.

I'd be curious to know if any of the higher heart rate levels felt easier this time around. That'll be a good indicator of an improvement in your all-important lactate threshold.

Mark B wrote:

ounce wrote:It was 66 degrees with a dewpoint of 58 degrees with a very slight east wind.  SO nice out there.

Just the stats, right now.

140 bpm - 19:34, 13:03 pace, 139 avg bpm, 164 spm, 76 sl
150 bpm - 18:27, 12:18 pace, 149 avg bpm, 165 spm, 79 sl
160 bpm - 17:09, 11:25 pace, 158 avg bpm, 165 spm, 86 sl
170 bpm - 16:27, 11:04 pace, 168 avg bpm, 167 spm, 87 sl
180 bpm - 15:32, 10:18 pace, 171 avg bpm, 167 spm, 94 sl

Times from 6 weeks ago:
The weather was a little better today (78 degrees with a dewpoint of 67 degrees) than on July 3 (when it was 73 degrees with a dewpoint of 73). The air didn't feel as heavy.

140 bpm - 22:26, 14:56 pace, 141 avg bpm, 161 spm, 67 sl -
150 bpm - 19:56, 13:14 pace, 149 avg bpm, 163 spm, 74 sl -
160 bpm - 17:59, 11:59 pace, 158 avg bpm, 165 spm, 81 sl -
170 bpm - 16:51, 11:14 pace, 166 avg bpm, 166 spm, 86 sl -
180 bpm - 15:56, 10:36 pace, 171 avg bpm, 166 spm, 92 sl - 

Wow! Those are some impressive improvements!

As in: 1:53/mi faster at the same heart rate at the low end of the spectrum. That's some serious endurance base you've built there, my friend! And that's not all! The 0:56/mi improvement at 150 bpm is huge, as are the improvements at 160 and 170 bpm.

Woot! Woot! Woot!

I'm not counting your 180-level section, which was pretty speedy, because, well, you didn't actually hit 180. I suspect you were somewhat gassed by that point.

I'd be curious to know if any of the higher heart rate levels felt easier this time around. That'll be a good indicator of an improvement in your all-important lactate threshold.

Thank you, Mark!  The 180 was difficult and I was feeling a little tight in the legs.  One thing, though, is if you compare the 170 line against the 180 line because the HR times are similar, it would show how important stride length is.  The 180 data is still useful because the distance was done on both assessments.

It seemed the 160 HR was the easiest to maintain.  Temperature drop was a factor, though.  I didn't have the heavy, moist air to deal with.

Below are the July 3 times from the 1st Hadd. 
73 degrees with a dewpoint of 73 (100% humidity!) and no wind, of course. Targeting a cadence of 174 for all runs.
140 bpm - 19:28, pace 13:00/mile, 171 spm, 72 sl
150 bpm - 18:00, pace 11:58/mile, 172 spm, 78 sl
160 bpm - 16:53, pace 11:15/mile, 172 spm, 83 sl
170 bpm - 15:45, pace 10:31/mile, 172 spm, 89 sl
180 bpm - did not complete...too wore out.

The 1st Hadd (at 174 cadence) is still faster than today's Hadd at 165 cadence, even though today's is narrowing the gap.  Which should be a good comparison as to why cadence is important, but stride length is more important.  I dare say that stride length is king.

I've had trouble grasping your whole concept from the beginning for several reasons.

1. Cadence should always be ~180, regardless of pace.
2. Stride length will vary greatly dependent upon pace because the cadence should be at ~180.
3. Stride length being a function of cadence will result in having bad form and making yourself susceptible to injury if you alter it in one direction or the other too much.

Those things being said, with your cadence being lower, your stride length will be longer than someone at 180 at the same pace/mile.  I guess my whole point is that if you get your cadence to 180, the rest will fall into place naturally and you shouldn't really worry about stride length because it will be where it's supposed to by default.  As a side note, I do tend to fall below 180 when doing recovery runs and am up into the 190s during a 5K.