Working on my 180

12K done early on tonight's shift.   First 10K was at a 5:30 pace then picked it up to a 5:00 pace for a K before beginning a cool down.    When I was running at the faster pace I concentrated on achieving 180 foot falls / minute.    I seem to naturally fall in the 170-175 range at a 5:00 pace and I suspect that a 4:30 pace would more naturally be around 180 but I almost never Run that fast any more.