During my run last Saturday, I measured my stride rate. It was pretty fast at 186 - 188. I felt good that day and had a good run. Yesterday and today I monitored my stride rate, and this is what I found.
Tired run: 160-175
Recovery run: 178-180
Energetic run: 184-188
Those numbers look reasonable. They indicate that I could use my stride rate as an indicator of my body condition. The good news is that I'm not forcing those stride rates. My body automatically wants a relatively high stride rate, and that is good. If want to do a speed workout, my body is already used to fast leg movement, and it just has to focus on a longer stride length as well as an even faster stride rate.