In my last piece (see "Caitlek Running") I talked about using the number of "double steps" per 1/8th of a mile as a tool in interval training. Here's another idea.
Use "double steps" *per minute* to tell you what your pace is (in minutes per mile). A "double step" is from right foot hitting to the next right foot hitting (or left to left). Here the *time* interval is fixed. Before, the distance interval was fixed.
Here's how you'd find out what numbers describe you. Go to a 1/4 track. First *walk* an even pace (which is usually about 3 miles per hour which is 20 minutes per mile) for 1 minute and count the number of double steps you make. Write this down on a pad that you carry with you. For me, I took 55 ds's. Keep on walking till you get to the 1/8th of a mile mark and note the time. For example, it might take you a total of 2 minutes 30 seconds to get to the 1/8th of a mile mark. Multiply this time by 8 to get your minutes per mile. In this example 8 times 2 minutes 30 seconds is 20 minutes per mile.
Next, run at a real comfortable slow pace and when you cross the point where your 1/8 of a mile starts begin counting your "double steps" and remember how many you take in a minute. I took 80 "double steps." I also found that I was almost exactly at the 1/8th mile mark after this minute. Which means 80 ds/min (double steps per minute) translated to an 8 min/mi pace. So, 55 ds/min = 20 min/mi and 80 ds/min = 8 min/mi.
Get as many number pairs as you can using this method. For example, eventually get to the point where you're really cranking around the track. At the start of an 1/8th mile mark, count your double steps per minute (say it's 92) and also note the elapsed time when you pass the 1/8th mile mark. Say it was 45 seconds. This would mean you were doing a 6 minute per mile pace (8 times 45 seconds is 6 minutes). So 92 ds/min = 6 min/mi. Get the idea?
You could graph these number pairs using the "y-axis" for ds/min and the "x-axis" for min/mi. I have yet to do this for myself and look forward to seeing what the graph looks like.
You may use this data when you're out running for rough estimates of the distance you are running when you are on an unmeasured and / or unfamiliar course. Just maintain some steady pace, count your ds/min and keep track of your total time. Say I've found that 85 ds/min is a 7:45 pace. If I'm out for 54 minutes doing 85 ds/min my course must be about a 7 mile course (54 divided by 7.75 = 6.96 miles).