This one sticks the theme to loyalty and patriotism to the American flag, people, and self. Goals for your BEST ACFT Score, The Combat Fitness Test Elephant in the Room. Once we have learned to run at a faster cadence this can lead to an improvement in our running economy. Taller runners, for example, typically have a slower running cadence as they naturally take longer strides. Also, I have to say I love your pride in being a tanker, YACYAS! My main don't open, I use my reserve! LT LT dont be blue My little private has two ribbons too, Displays them proudly on his chest Oh my God what a mess, LT LT dont be blue One day you can have a rack too, Left left lefty righto leo When I go to heaven Saint Peter, he will say Howd you earn your living Howd you earn your pay I replied in a fit of anger Made my livin as an M1 TANKER When I go home The girlies they will say Howd you earn your living Howd you earn your pay I replied with a cool kinda nod I earned my living serving my God When I go to war The hippies they will say Howd you earn your living Howd you earn your pay I replied as I pulled out my knife Get out of my way or Ill end your life Left left lefty righto leo, Rollin down the tank trail kickin up dust, TCs on the .50 cal raising a fuss, I said Hey TC, whats the big deal? Yes and it is all about your stride length. The Captain yells Were Going to War Delay Cadence. They got poor table manners and they are so crude. And Jody's bin-a whooped before. Hold your head and hold it high _____Platoon is marching by. Jog slowly or walk back to the top, then repeat. But if youre sprinting or running a series of fast repetitions, your cadence might be 220 steps per minute! Close your eyes and hang your head We are marching by the dead. Powerful running technique is built through training and conscious decisions to run more efficiently. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. This website uses cookies to improve your experience. 3 0 obj Chesty Puller is the most highly-decorated man in the Marines. 4 0 obj It also tells us the many men and women of US who wanted to grow up and join the army. The point here is to give you a new way of thinking about your running cadence. The emergency dispatcher is the police officer's lifeline out in the field: coordinating resources, making notifications, running checks, and getting you help when and where you need it. The 1SGs got a pot belly, the co,s got a pot belly the BCs got a pot belly, its so big and full of jelly. $99,090. AhhuhhhAhhAhh.Ahhh 14 Echoes lead the way Running cadence also known as stride rate refers to the number of steps per minute (SPM) you take as you run. arrest that leg behind the tree, 90 step/min cadence 5 ft/step x 90 steps/min x 2 = 900 feet per minute or a 5:52 min/mile pace. . We hope you find what you are searching for! Heres what I found on Wikipedia: In the Army, we typically sing a cadence, or work song while we march or run. You can also use form cues to make this process easier. This is a clip of Fort Jackson Post CSM Christian calling a popular and original cadence "Hard Work" which he is the Voice behind this Cadence on the Gatorad. This USMC running cadence gave us another side of the story on whether killing to protect the people is a sin or not. Then try to increase that number by 5 per cent . Courageous by Casting Crowns. She meet St. Peter at the Pearly Gate/ And if you shorten your stride, youll find it easier to increase your running cadence. A cadence is defined as an inflection of the voice, but it can also be a rhythm or a beat. I said hey old lady dont you think youre too old, You better leave that jumpin to the young and the bold, She said hey young punk who you talkin to, Then I seen an old lady walkin down the street. %PDF-1.5 I saida who, huh, what, I gotta Yo-Yo!!! I wanna be an Airborne Ranger 10-15 gonna take a little trip. These tools are to keep us alive. It's also known as: stride frequency. He, for his own reasons, wants to run cadence. One of ours went something like this..I'm sure its based off a military cadence, but here is how it was changed for us. So I packed my trash and I headed for the plane. Do you find yourself being the cadence caller at your platoons fun runs? They look at women like theyre high and tight. So early, so early, so early in the morning, Outta my rack at a Quarter to Four (By the way, I recommend setting the metronome to half of your target SPM i.e. C130 rollin down the strip Airborne Tanker Gonna take a little trip Stand up, hook up, Shuffle to the door Jump right out and count to four And if my main dont open wide Ive got a reserve by my side And if that one dont open round Ill be the first one on the ground. Yellow Ribbon. Direct your focus on picking the foot up, not putting it down. A portion of net profits are returned to the Army Emergency Relief Fund. For the average human being, this breaking point is 2m/s, which is also 4.47mph, 7.19kph, and 13:25min/mile. Top 10 Army Running Cadences. 211 is a goin' down. Taller runners will naturally have slightly slower cadences. Grabbed my ruck on my way out the door My reserve don't open, I loose my nerve! I Fought the Law by Clash. Nobody gets there as quick as me. Post 238 is the best. Stand up, hook up, shuffle to the door. Because of that story, more and more chants became so humorous and obscene in nature. Thank you. She said, Listen, Sonny, Im talking to you; Im an instructor at the Airborne School.. It is also known as foot turnover, foot strikes, step frequency or step rate, and it measures both the left and . The best running cadence is often considered to be 180 steps per minute, but a study looking at elite runners shows it's not so simple. And when I get Haiti the Haitians gonna say, Blood and guts and a little bit of danger, when i get to Bosnia the Serbs are gonna say, and when I get to Iraq Saddams gonna say. We ran the stragglers off the old drop zone, Everything is quiet and theyre all gone, A is for Airborne I is for in the sky R is for Ranger B is for bonafide O is for on the go R is for Rock-n-Roll N is for never quit E is for everyday Cause Im Airborne All the way Super-duper Paratrooper. So early, so early, so early in the morning, Let me hear your Battle Cry have you heard of the Marines who fought and died. I said, Hey, Old Lady, I think youre too old; Youd better leave that stuff to the brave and the bold.. 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. ACFT Single Sided, 4 Inch Tall Race Clock w/ Carrying Case and Tripod. Our class commander was prior Army so he pretty much did all the cadence calls. As mentioned, police officers earn more than the average worker in most of the country. When I was a little one My momma told me Go to the store and Get what you need I got me a Yo-Yo Wound it up tight Wound it in the morning Wound it all night Wound it in the hall Wound it on the wall I saida who, huh, what, I gotta Yo-Yo!!! Were Soldiers Trained and Ready, Ready for war A typical cadence is between 150 - 200 steps per minute, but experts put 170+ SPM as the sweet spot for optimum running efficiency for reasons best left to the physicists to explain. Exercise your Mind as you Exercise your Body. I said, Hey, Old Lady, where you goin to?, She said, Im goin to the Army Airborne School.. Subscribe . See the lyrics below while tuning to the. Best Nike Shoes For 20233. Two legs jump (10 to 30 contacts both legs). I just wanted to say thanks for providing me with the information and guidance I needed to run my first Marathon (Manchester, UK, 10th Oct 2021) and to go sub-4 hours. The song has a light and fun element to it which can make any people get up and running. And while it's often used as a performance metric, the latest studies suggest that perhaps we've been too focussed on . but like everything else freedom isnt free. The Bearded Ninja. Beginning with simple 'left, right, left' in Basic Combat Training, the tunes blasted out of the . I saw the old lady walkin down the street. Since your running cadence can vary dramatically based on speed, there cant be one single number that we focus on (its always changing depending on pace). Here are my Top 10 Army Running Cadences. When you feel comfortable, vary your cadence and observe the changes of posture and form. ~ USAMM. cause were hardcore, The fibers in, thats just plain luck These cadences were often used in the army and some of them have been contributed by military enthusiasts. Then, every 7-10 minutes on your run, try to match how many steps you took in that original timed minute. SHE SAID IT WAS EITHER ME OR THE CORPS Pot Belly Pot Belly where ya been ? Gonna take me a ninety six. Is this the same bird that pooped on you? This is a great way to stay aware of your cadence, even without the help of gadgets or strict plans. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. COPS Theme Song by Bad Boys (come on, I had to add it) RISE by Katy Perry (A Police Tribute) I'm the Police by 1 Time. AhhuhhhAhhAhh.Ahhh He meant that takingmore steps would help runners navigate technical, rocky terrain. AhhuhhhAhhAhh. This website is for sale! The most effective way to solve this problem is to play with your running cadence on the treadmill. So early in the morning, Monitor both day and night Other versions of the song has an ending that chants, Cause Papas in command of marines in hell!, Chesty Puller was a good marine and a good marine was he, He called for his pipe and he called for his privates three, Beer, Beer, Beer said the privates; who the heck are we, But none so fair that we compare to Marine Corps Infantry, He called for his pipe and he called for his corporals three, The armys fair but they dont compare to Marine Corps Infantry, He called for his pipe and he called for his sergeants three, He called for his pipe and he called for his gunnys three, He called for his pipe and he called for his lieutenants three, Beer, Beer, Beer Said the privates; who the heck are we, The armys fair but they dont compare To Marine Corps Infantry, He called for his pipe and he called for his captains three, Beer Beer Beer said the privates; who the heck are we. The rolling boom of rhythmic notes and repeated beats by the US Marines can even pump you up to exercise. And lastly, many running watches began to display . spectre -64 +preset=cx +mt=1 input.scs -o SPECTREX_cx_1t +lqt 0 -f sst2. Whether you agree or disagree with my list, Id love if you left a comment at the end of this article to share your thoughts. Here's a couple I sing for Cadence while out on our runsobviously after ever line the class repeats, "I'm not fat, I'm Tactically Obese! In the paragraphs below, you will discover the best of the best Army Running Cadences. We have night vision on our M16. Our Form Cues Guide has three of my favorite cues to help reinforce economical technique. Rather than blindly pledge our allegiance to 180 steps per minute, were going to take a more nuanced view: If your easy pace is slower than 10 minutes per mile, your cadence ought to be 160+ steps per minute. 180 steps per minute means each foot hits the ground 90 times every minute. 7.00 /10 7. The ICC is happy now I know the requirements and have relationships with the suppliers. If you ask for a quote or place an order I'll usually get back with you in 4 business hours. My Battles and I are fighting with the enemy For those who slouch or dont have a tall, athletic posture while running, this cue reminds athletes to look forward, stay upright, and avoid hunching their shoulders. For marines who have died in the war, honor and respect is given. step frequency. Mountain climber, higher and higher. Nevertheless, Jody jokes are all made-up stories by the military or some people to poke fun of the rhythms. 5. If you ask for a quote or place an order Ill usually get back with you in 4 business hours. hard core, She does it all the time, Left Left Lefty right-o left right In 1890 a, Old John Wayne was a friend of mine We did PT all the time Push-up, sit-up, two mile run We. It's worth noting that these numbers are typically maintained in shorter-distance endurance races and full marathons. Climb that mountain, higher and higher Army Running Cadences - Top 5; A Yellow Bird (Marching Cadence) Home Page; Momma Momma Cant you see? It is mandatory to procure user consent prior to running these cookies on your website. When I'm working with runners with a slower-cadence I can often hear just how hard . The first thing I saw was a Drill Instructors face. Sometimes you just need a little inspiration to get your fellow soldiers fired up to continue running and pushing themselves. You can tell from its usual lines like from The Duckworth Chant, Sound off, 1,2, and Sound off, 3, 4! The main reason for a cadence while marching, is for the soldiers to keep on track with the beat.Throughout the years, these hymns have been further developed to inject humor, military life, and bragging for some. There are two types of cadences, marching and running. From general topics to more of what you would expect to find here, vietnamresearch.com has it all. C-130 Army Cadence. Those that remained werent fit to fight, So enemy contact was really light. These songs require no instruments but are rather sung to a beat and rhythm determined by the work being done. One mile No Sweat Two mile Better yet Three miles Gotta run Four miles Just for fun Come on Lets go We can go Through the snow We can run To the sun We train In the rain A-I R-B O-R N-E Can you be Like me? This Female Marine beat her Entire Company, S.M.A.R.T. Using a metronome for example the one found in the Run Tempo app is a great way to run to a specific SPM. This allows you to maintain the same pace over time as you increase and decrease your step rate. Count Cadence. Police academy cadence Police/Fire six gun tin star horse named Blue. Airborne Ranger gonna take a little trip! One, Two, Three, Four. 64 Rangers on a one-way trip. I like to use a metronome app on my phone to help keep my SPM on track, that way all I have to do is follow the metronome to be sure I'm sticking with that original cadence. After a thorough warm-up on a flat surface, find a hill with a 4 to 6 percent gradient incline. I saw the same old lady walkin down the street. I earn my living killing commies for my God, And I replied as I pulled out my knife Beware of anyone or any article touting 180 spm as the "best" or "correct" cadence. Do you have the Latest Army Reading List? In the military or even the average person's life, there comes a point when the walking gait must be abandoned for jogging and jogging must be abandoned for running. The army can be put to shame if they are heard singing these hymns. Make a pair of jump boots just the right size, Shine em up, lace em up, put em on your feet. 10 Funny Cadences Youll Die From Laughter, When Navy Seals are cooler than comic book heroes. Repeat this throughout your run. Just think: most of our training time is spent running easy. She had ropes in her hand, jump boots on her feet. Percentage Above Average. The cadence also helped keep everyone moving in step. AhhuhhhAhhAhh. Military Running Cadence Sing to the tune of the Bare Naked Ladies Who Needs Sleep Who needs sleep? down at burger king eatin again, a double whopper with extra cheese cause I got a pot belly down to my knees. A cadence is defined as an inflection of the voice, but it can also be a rhythm or a beat. Post some in the comment section below! The Bearded Ninja -- Chuck Norris Cadence. Here's the catch, while there are ex military people in my academy almost every last cadence they know is not appropriate for us to be yelling at 0715 through neighborhood streets. Largest Source of Online Military Cadences. One rolled over to the other and said In fact, proper running technique is paramount. Running cadence - also known as stride rate - refers to the number of steps per minute (SPM) you take as you run. Since we measure running cadence during an easy run and its dependent on speed your easy running pace is the foundation for figuring out your ideal step rate. These cookies do not store any personal information. I really would like some making fun of PD because we share the academy with the PD. Ill join the Corps just for a year or two. The best running cadences from the Army, Navy, Air Force, USMC and Coast Guard. When I jump onto the old drop zone, Most of the enemy had already gone. When my grand mama was 91 Rapid turn around. An Army cadence is actually both; an inflection of the voice by the individual leading the cadence that helps those who are running or marching in formation keep a steady tempo or rhythm as they march or run. So let me hear your Battle Cry if you are targeting 170 SPM, set your metronome for 85 beats per minute (BPM). One, two, three, four we're not the damn Marine Corps. Once you can comfortably (without overthinking it) maintain a 5km+ pace at your new cadence, add another 5% and repeat the process. Bury speakers all around my head / So I can rock with the Grateful Dead. The girls they will say, How did you earn your living Lets do this. They came from the story of Jody, (the old name for rhythms) a man whos in poor condition for military service. 70%. In addition to this, you should have your feet and calves trained to react quickly to each step you take, and for this, it will be important that you include exercises like the ones you will see next. 170+ if your easy pace is faster than 10-minutes per mile. Only during easy-paced runs is your cadence number relevant. This website is a private website that is not affiliated with the U.S. government or US Department of Defense. I can now say I am in the sub-4 crew for the rest of my life, which is amazing. Well I got a booger hanging outta my nose. Theyd call the cadence at the top of their lungs and we would all repeat what they said. Jack McNamara, a highly experienced strength coach, clinical exercise physiologist, and personal training educator, emphasizes this aspect. At sixty-six he came out of the gutter. Clearly, this piqued every runners interest and the book rocketed onto the bestseller lists for years. This way, one foot will strike on each beat.). Its now generally accepted that there is no one-size-fits-all recommended running cadence; it is dictated by your running mechanics, height, and strength. AhhuhhhAhhAhh. She went side-straddle hoppin through the pearly gate, when my grand mama was 99 A Tangos crying on his knees She said, Im goin to Marine Corps Recon School.. Aiming for a fast cadence doesnt necessarily make you a better runner. All Tangos do is drive and drive Well the poor girl died and went to heaven. 14 Echoes are ready to roll Oh, and they practically never got injured. Downhill sprint is ideal for improving your technique and increase your leg turnover. Army Running Cadence Created by: SFC Lukasik I said a hey..soldier Can you run with me? <> Everywhere We Go. A while ago I compiled the top Army Candences from the team over at Army-Cadence.com. They don't even know if they're ever coming home. While everyone has a natural cadence and stride they gravitate towards, there can be advantages to shortening your stride and increasing your cadence lets look at that. Again, it attaches Chestys name for motivation to becoming a good marine. Free T-Shirt Guarantee If this is not the easiest supply purchase youve ever done Ill send you a free T-Shirt. FORT SILL, Okla. -- Throughout a Soldier's career, cadences carry the beat every step of the way. PT She said, Im goin to the Navy Diving School.. (Navy Running cadence to the beat of the Beastie Boys Fight For Your Rights) You wake up, CHIPPING PAINT (Navy Marching Cadence) Chip paint, chip paint its all I do Chip paint, chip paint, what about. First off, what is an Army Cadence? If you find that your step rate is substantially lower than the recommended ranges above, there are many things you can do to improve it. They like to do nothing but fuss and fight. for running.I'm not sure who's the first uploader or editor of this cadence video.Having collected this kind of cadence videos(edited) since 2011.I want to s. Speed up on the descent, reaching maximum speed velocity at the end of the hill. Keep in mind, many of these Army Running Cadences are modified slightly by the person singing them. The best you'll get in a biv-ou-ac / Is a whiff of cologne from a passing WAC Sound off! The tanks are full, were heading out Measure Your Cadence Every 7-10 Minutes. German Army morning running cadence. Jodi, since ill and in poor condition, usually takes advantage of other mens belongings, wives, or girlfriends. Left Left keep it in step now, When my grand mama was 94 2. Sitting in the stands and analyzing the Olympians as they passed, Jack saw that the elite runners had a cadence of at least 180 SPM, some as much as 200 SPM. In other words, its the speed at which your legs churn over as you pound the trails. The setup of the 2016 100K race was ideal for putting some of the prevailing cadence theories to the test. You can find your cadence by counting how many times both feet hit the ground in one minute. Skip Cadence. Pot Belly, Pot Belly are you eatin again? Live the life of guts and danger -vietnam photos history information audio documents casualties medal of honor afvn manuals pdf files Resources and Information. Google Pixel Watch. Just about every veteran has their favorite . We gonna stand up, hook up, shuffle to the door! The best running cadences from the Army, Navy, Air Force, USMC and Coast Guard. This is actually the most popular Chesty Puller running cadence in the military. In this article, I want to focus on yourrunning cadence because this was focused on heavily in Born to Run and is a major aspect of good form. If I die in a German Blitz / Bury me deep with a case of Schlitz. Remember to divide your target SPM by 2, and use that number in your BPM search. Hey! She did PT more and more, When my grand mama was 95 The gap between is biggest in the following states: State. We also have a video overview of running cadence on Strength Runnings YouTube channel: Its also a spectrum, meaning that if youre substantially faster than the 10min/mile threshold, your cadence will vary accordingly. In 20 years, who knows what it will be. Taking shorter, faster steps makes you a more efficient runner and reduces the impact on your joints. Published in 2019 in the Journal of Applied Physiology, the study by Burns et al aimed to look into precisely what the best running cadence is by gaining insight into the self-selected cadences of elite runners. Trail running can improve athleticism, balance, and strength (which all improve running form). Related: How To Increase Cadence While Running: 6 Pro Tips. Most users ever online was 158,966 at 05:57 AM on 01-16-2021. Some people only count the cadence for one of their feet. Required fields are marked *, Copyright (c) 2022 / Part-Time-Commander.com. <>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Military cadences, or close-order drill, date back hundreds of y <p>Men and women serving in the military have spent hours stomping around the base in well-constructed running formations yelling a repetitive song at the top of their lungs. Even if youre no Marine soldier, you can use these cadences for yourself to motivate you to work, exercise, or boost your self-esteem. Thomas Watson is an ultra-runner, UESCA-certified running coach, and the founder of MarathonHandbook.com. Runner B has a slow cadence and long stride. My Granny Does PT. Cadence can also be defined as the number of steps one foot takes per minute. Theres a little bit of obscenity there, but those elements have already compromised the running cadences rhythms in the military. Hey! Cadence Calls or Jody's, they are well ingrained in the fabric of all military services and are even heard in police services and fire departments . The Bearded Ninja -- Chuck Norris Cadence; There are several ways to measure or track your running cadence. Running cadence, or the number of steps runners take per minute, is a data point that's calculated on many GPS watches, but no one knows quite what to do with it. In the morning I've been running myself, and now he's asked me to run with him. The Launchers stuck I dont know how stream When the Seasons Change by Five Finger Death Punch. The title says it all. AhhuhhhAhhAhh.Ahhh So early in the morning, Finally the launchers up If I die in the Korean mud / Bury me with a case of Bud. One leg jump (5 to 30 contacts per leg). . Typically, it's suggested that the best runners have a higher cadence and top marathon runners often have a cadence of more than 90, whereas most beginners will run with an average cadence of 156 to 164. Do you agree or disagree with my list? Couch To 5k + Plan2. Get it here and hang it wherever you warm up for your runs youll have new ideas to work on during every easy run! Over-striding means stretching the leg further than is necessary, and landing heavily on their heel. <> When your butt is on the line, so is theirs. The formation then repeats the line, starting on the left foot. All right. The training plan worked like a dream. One rolled over to the other and said How did you earn your pay, And my reply was with a cold kind of nod Mountain climber, higher and higher C-130 Rollin Down the Strip. lean and mean, Peter, St. Peter, hope Im not late, Dont even know if were ever coming home, Count one-thousand, two-thousand, three-thousand, four, She wore it in the springtime, in the early month of May, And if you asked her why the heck she wore it, Shed say she wore it for her soldier who was far, far away, She wore it for her soldier who was far, far away, Around the block she pushed a baby carriage, She pushed it in the springtime, in the early month of May, And if you asked her why the heck she pushed it, Shed say she pushed it for her soldier who was far, far away, She pushed it for her soldier who was far, far away, Behind the door, her father kept a shotgun, She kept it in the springtime, in the early month of May, And if you asked her why the heck she kept it, Shed say she kept it for her soldier who was far, far away, She kept it for her soldier who was far, far away, Around his grave she laid the pretty flowers, She laid them in the springtime, in the early month of May, And if you asked her why the heck she laid them, Shed say she laid them for her soldier who was far, far away, She laid them for her soldier who was far, far away, all I wanna hear is that _____ sound. 1. A running cadence of less than 160 spm is usually seen in runners who overstride. This category only includes cookies that ensures basic functionalities and security features of the website. The song is actually funny, but on a deeper note, it makes a lot of sense. This simple framework will put the vast majority of runners into their own personal, ideal running cadence range. Structure your training soundly and alter your cadence on the treadmill are two of the most effective strategies. Ultimately, a slow step rate means that runners are taking longer, slower strides. Somewhere in the jungle covered in blood. Since we run approximately 80% (or more) of our mileage at this easy pace, cadence is an important metric to understand because it impacts how economical we are for a majority of our mileage. They put me in a barber's chair, spun me around I had no hair. Got a hot call 'cross town. he stole the whiskey, We can work on our running cadence more actively by using form cues to take shorter, quicker steps. Start thinking more strategically about running with a higher running cadence and more efficient form, and youll soon be healthier and faster than ever before. Home Form and Mechanics Whats the Best Running Cadence? The more efficient our running technique is, the more economically we can fun, ultimately resulting in faster times., McNamara also points out, As we tire, our running technique often starts to deteriorate, but most of the time we dont notice the changes because our body adapts in an attempt to maintain our pace naturally.. From birds to mommas, and cows and grievances, they are sure to make your head spin and belly hurt from amusement. First, determine your baseline. Supplying Information And Equipment For The New 2020 Army Combat Fitness Test. A portion of net profits are returned to the Army Emergency Relief Fund. In todays post, Im going to share what I believe are the top 10 Army Running Cadences of all time. How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampTheHalf Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runners BootcampThe Ultra Runners Playbook, 1. After analyzing the cadence of the top 5 finishers, he found that their cadences ranged from 155-203 SPM. Therefore, two runners can be pacing each other at the same speed, but with very different cadences.
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