Its Winter - so that means treadmill time...

[jetlink]

But just want to send out this friendly reminder to not cheat yourself when you step on that platform.....

Make sure to set the incline to 1% to get accurate pacing.....plus I think the slight incline is nicer on them joints.

For some more supplemental info - check out this link:

www.hillrunner.com/training/tmillchart.php

Very good chart to give equivalent performances for grades.

I know lots of folks can't stand the treadmill but it offers such nice training stresses.......try some of those hill profiles on the machine once p/week to mix things up.....anyhow, have fun and happy training.

[Jack Carney]

Interesting Dave. I have been doing treadmill speedwork for years and haven't ever adjusted the grade before. No wonder I can do 6:30 pace half miles ;D

So no matter what you are doing a 1% grade will more closely mimick actual conditions?

[jetlink]

Hey Jack,

Yes - 1% grade will be the closest to outside conditions in terms of pace. Its very apparent when you set the treadmill up this way.......for your next workout use 1% from the very start and then at the end of the run put the treadmill to 0%......you'll feel like your running downhill.

Glad to see your doing the CT challenge - it'll be fun.

[keaveny]

jetlink said:

Hey Jack,

Yes - 1% grade will be the closest to outside conditions in terms of pace. Its very apparent when you set the treadmill up this way.......for your next workout use 1% from the very start and then at the end of the run put the treadmill to 0%......you'll feel like your running downhill.

Glad to see your doing the CT challenge - it'll be fun.

That chart is interesting, revealing, and particularly relevant to me. As you might recall I took your advice of extending my long runs and mixing things up.

Since December my running has consisted of exclusively treadmill work. I prefer to run outside but work, family, etc. has required me to workout during midday and the best place to do it is the rec. center three minutes from my office.

Well, Friday I decided to do my long run in my neighborhood with some very moderate hills. I was SLOW. I just keep reminding myself I was building base and stopped looking at my pace. The good news is it was my furthest distance ever, and running for an hour-and-a-half straight was something that seemed incomprehensible until I implemented your advice just nine weeks ago.

But I wondered how much damage I have done to my speed by keeping the t'mill incline at 0 for all runs aside from hill repeats.

Thanks for the advice.

[jetlink]

Hey keaveny,

You have been running consistently so you have done zero damage to your speed....I'm sure you've most likely increased lots of things physiologically and physcologically that will allow you to run longer and faster.....you'll surprise yourself - just keep up the hard work and train smart........I mean, look - you said it yourself that you ran 1.5hrs straight and that seemed impossible just a short time back so your getting stronger for sure.

As for pace.......don't get to focused in on that. Pace will come with time and more importantly, patience. As we get closer to the race season, then begin to incorporate short EFFORTS (not pace) of increased intensity into your run. Something like run 15' warmup - push 5' ez run 10' push 10' ez run 15'........stuff like this will help your speed and strength.

The treadmill at 1% issue is just FYI. It's just for reference so that when your running on the treadmill than you can better approximate your pace to outdoors. With that said though, I'd always set that treadmill on 1% for your normal runs - it'll be best for when you transfer your running to the outdoors.

Oh - don't beat yourself up about slow and don't praise yourself about how fast you did a particular workout....just stay consistent and train smart......NOW, when you see the clock on race-day.....well, then feel free to beat yourself or praise yourself all you want....heck, you deserve to for all that focused work you've done over the winter months:-)

Take care