Notes
My right Achilles started hurting pretty bad. I had been playing with the 180 cadence early in the run and I think that killed my Achilles. Not good. :-(
I am icing and planning on a couple days off. I'll try another run maybe on Thursday, but I will see how it feels then. \
I have downloaded a whole bunch of cadence music from www.podrunner.com. I think I will wait until after my races in November (Detroit turkey trot) and December (Run Like the Dickens) to begin playing with cadence, again. I think the way I will try approaching it is to gradually build to 180 in steps, by going from 140 to 180 in increments of 5 per week, to build up my fitness and endurance. And I will probably just focus on this at a 5k distance.