Showing posts with label treadmill. Show all posts
Showing posts with label treadmill. Show all posts
Friday, June 1, 2012
Running in LA
After Memorial Day I had a week long business trip to Los Angeles. Travelling to LA is never my favorite trip -- its a long way away, I stay downtown, which isn't exactly glamorous, I don't have car, and my world is kind of the office, a hotel, and the restaurants I can walk to. This time I stayed at LA Live, which is a world unto itself, on south edge of downtown (it is where Staples Center is). Several restaurants, but all chains without a lot of personality. Nice restaurant chains, but sort of unmemorable in big scheme of things. Nothing with a lot of personality.
Anyways, the hotel I was in had a nice gym. Working in California can be exhausting. First, my body is still on East Coast time, as is my office. SO I wake up about 5 local time, work for awhile (the office is up and running) and then after about 4 hours, start my California business and work a California day, which can end at 6 local time. Dinner afterwards and then to bed, late for me. And then flying home takes all day. It really isn't a relaxing trip.
One thing I tried to do on this trip was to run before my California day started. Thus, wake up, deal with first barrage of east coast email and calls, and then workout before the California day started. And it actually worked great. I get why people like to work out in the morning. I didn't have to plan my day around running at the end. I felt awake alive, and smiling all day. It is just that, well, the California time allowed me that window between waking up and starting work -- a window I just dont have in real life in New York. But I am going to work on it more this summer. I really need to do that.
Anyways, running in LA sounds glamorous, but a treadmill is a treadmill. I have run on treadmills in downtown Detroit, in Hampton Inns on the side of highways, in my garage and at my gym. I rarely write about them because, well, there isn't a lot to say. One thing I am going to do is to increase the incline. I have an idea that it will help my running form and induce a forward lean. That is one of my running problems -- I am very straight up, and for someone like me that is a big problem. A little forward lean can really help.
The switch to morning run, though, that will be an interesting topic. I have tentatively set the switch date for July 4. We will see how that goes...
Friday, April 27, 2012
Training vs. Working Out
My gym routine is always kindof the same: go to gym, hop on treadmill, insert headphones, run at set pace for 5 miles, watch TV, try not to look at how much time I have left, finish, stretch, shower. It allows me to zone out, decompress, get a good run in and notch another work out. I have always read articles "Ways to make your treadmill workout exciting!" and things like that and they all universally recommend interval training. I have some experience with intervals on a treadmill when I was following the FIRST program for last marathon. FIRST is the "Run Less, Run Faster" philosophy, but the runs are really, really hard.
Last night I thought, eh,what the heck I will run some intervals. My plan: 1 mile warmup, then half a mile fast, half slow. In other words a 4x800. I tried to program the workout into the treadmill, and gave up after 3 minutes of fiddling. I would just do it manually.
Wow, it was a real kick in the pants. Overall, I went the same distance in a pace about twenty seconds per mile faster (so really not that much difference; for treadmillites, that is a 0.3 mph difference, or the difference between running at 6.7 and 7.0). I was completely spent, and even exhausted. Went home and just about collapsed. It also reminded me how hard the FIRST workouts really were.
Just goes to prove the old saying: don't just workout, train for something.
Last night I thought, eh,what the heck I will run some intervals. My plan: 1 mile warmup, then half a mile fast, half slow. In other words a 4x800. I tried to program the workout into the treadmill, and gave up after 3 minutes of fiddling. I would just do it manually.
Wow, it was a real kick in the pants. Overall, I went the same distance in a pace about twenty seconds per mile faster (so really not that much difference; for treadmillites, that is a 0.3 mph difference, or the difference between running at 6.7 and 7.0). I was completely spent, and even exhausted. Went home and just about collapsed. It also reminded me how hard the FIRST workouts really were.
Just goes to prove the old saying: don't just workout, train for something.
Thursday, March 4, 2010
The Summer Runner and Winter Treadmills
More on treadmills based on yesterday's post and today's New York Times. First, I am blown away with and impressed by my comments and the dialog. Thanks, and it made me feel both better and intrigued. I should be clear: I don't object to the treadmill in general, nor do I hate my "dreadmill." In fact, because of my schedule, a majority of my miles are on the mill, but I usually at a gym at a normal hour. I find treadmill workouts easier to schedule, regulate and complete. Intervals on a treadmill are both harder and easier; easier because the pace is set by the mill but harder because you cannot subtly slack off during the interval if you get tired. And for me, as an older guy, treadmill running is easier on my knees and feet. It is just that running at home in the dark was really depressing.
Apropos of my last post, today's NY Times has an article about the cold weather driving athletes indoors to train on treadmills and bike trainers. In sum, the article concludes they are a substitute, but not a perfect one. Training under real conditions is better. It repeats the old saw that running on a treadmill is easier because of a lack of wind resistance. I have read a lot about treadmill training, and is not so clear. (An excellent summary of the effect of the wind resistance on oxygen consumption and the lack of meaningful difference in oxygen consumption between outdoor running and treadmills is here.)
After an injury several years ago, I researched alot about treadmill running when I was mystified why I ran significantly faster outdoors than I did on a treadmill. First, I discovered my treadmill had an incline. Ok, that was easy. But I still ran faster, further and at a lower heart rate outdoors than on my gym's treadmill. How could that be possible? Particularly given the oft-repeated mantra that treadmill running is easier because of a lack of wind resistance.
In sum, what I found is that unless you run really fast (sub 5:20/mile), the effect from lack of wind resistance from forward motion is negligible. In the Times article, note that the doctor quoted on this issue says that the lack of wind resistance, coupled with a headwind, produces a significant difference. That headwind of course makes a huge difference. And also, if there is a headwind, presumably the course one runs is some kind of a loop, and thus, there will be a tailwind for an equal amount of time, and the net "wind effect" should be zero.
When I was injured, my physical therapists and doctors also advised against setting the treadmill at a steady incline. In sum, that steady incline produces an awkward landing position for the foot that is repeated over many strides. Outdoors, the foot almost never lands in the same position repeatedly even when running on an incline. So the advice was, if I ran at an incline on the treadmill, make sure to mix it up.
And another difference I have read about (but can't find a link for anymore) is that running on a treadmill also eliminates the natural forward body momentum from running. Thus, when running on a treadmill, the weight of the body is supported by the body itself and the body's relative forward momentum is less. In other words, your body is supporting its weight and gets no benefit from the forward momentum generated by running outdoors. The effect of this "lack of momentum" differs for each runner based on speed, gait and running style. For me, because of my, umm, height (and maybe weight) this momentum loss was huge.
The Times article cites to a study that indicates runners run 11.5% faster on a treadmill. That surprised me. After googling some, I am guessing this is the cited study (the abstract anyway). Done at the Royal Veterinary College, on an equine treadmill and measured acceleration and deceleration. I am no scientist, but this doesn't seem to really be on point.
One thing I completely agree with the Times article is that running outdoors works more muscles in subtler ways. Every time I go run outside after a lengthy treadmill season I notice how sore my ankles, calves and shins are. I notice it most in my ankles. That comes from the ankle stabilizing the foot for the subtle differences in landing position for each stride -- something not present on a treadmill.
In any event, I was inspired by the many commenter's dedication to outdoor running even in the depths of winter. And because last week I quoted Thomas Paine, that dedication to soldiering on in winter, not just summer reminded me of his most famous quote:
Apropos of my last post, today's NY Times has an article about the cold weather driving athletes indoors to train on treadmills and bike trainers. In sum, the article concludes they are a substitute, but not a perfect one. Training under real conditions is better. It repeats the old saw that running on a treadmill is easier because of a lack of wind resistance. I have read a lot about treadmill training, and is not so clear. (An excellent summary of the effect of the wind resistance on oxygen consumption and the lack of meaningful difference in oxygen consumption between outdoor running and treadmills is here.)
After an injury several years ago, I researched alot about treadmill running when I was mystified why I ran significantly faster outdoors than I did on a treadmill. First, I discovered my treadmill had an incline. Ok, that was easy. But I still ran faster, further and at a lower heart rate outdoors than on my gym's treadmill. How could that be possible? Particularly given the oft-repeated mantra that treadmill running is easier because of a lack of wind resistance.
In sum, what I found is that unless you run really fast (sub 5:20/mile), the effect from lack of wind resistance from forward motion is negligible. In the Times article, note that the doctor quoted on this issue says that the lack of wind resistance, coupled with a headwind, produces a significant difference. That headwind of course makes a huge difference. And also, if there is a headwind, presumably the course one runs is some kind of a loop, and thus, there will be a tailwind for an equal amount of time, and the net "wind effect" should be zero.
When I was injured, my physical therapists and doctors also advised against setting the treadmill at a steady incline. In sum, that steady incline produces an awkward landing position for the foot that is repeated over many strides. Outdoors, the foot almost never lands in the same position repeatedly even when running on an incline. So the advice was, if I ran at an incline on the treadmill, make sure to mix it up.
And another difference I have read about (but can't find a link for anymore) is that running on a treadmill also eliminates the natural forward body momentum from running. Thus, when running on a treadmill, the weight of the body is supported by the body itself and the body's relative forward momentum is less. In other words, your body is supporting its weight and gets no benefit from the forward momentum generated by running outdoors. The effect of this "lack of momentum" differs for each runner based on speed, gait and running style. For me, because of my, umm, height (and maybe weight) this momentum loss was huge.
The Times article cites to a study that indicates runners run 11.5% faster on a treadmill. That surprised me. After googling some, I am guessing this is the cited study (the abstract anyway). Done at the Royal Veterinary College, on an equine treadmill and measured acceleration and deceleration. I am no scientist, but this doesn't seem to really be on point.
One thing I completely agree with the Times article is that running outdoors works more muscles in subtler ways. Every time I go run outside after a lengthy treadmill season I notice how sore my ankles, calves and shins are. I notice it most in my ankles. That comes from the ankle stabilizing the foot for the subtle differences in landing position for each stride -- something not present on a treadmill.
In any event, I was inspired by the many commenter's dedication to outdoor running even in the depths of winter. And because last week I quoted Thomas Paine, that dedication to soldiering on in winter, not just summer reminded me of his most famous quote:
"These are the times that try men's souls. The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman."Admittedly, I don't think Paine was addressing people who ran on treadmills in the winter, but I wanted to tip my hat to those of you who ran outdoors and not just as a "summer runner."
Wednesday, March 3, 2010
The Joy of Running?
For yours truly, the last couple of days here has seen bad weather and long hours in the office. Thus, my runs have been late at night (starting at 9:30 p.m.) on the treadmill in my basement. I run in the dark (except for the TV) because the treadmill uses so much power I am worried about blowing a circuit breaker. And my treadmill, even though it is a nice one that I bought second hand several years ago, has a significant incline to it even when level (according to my measurements and my high school geometry, about 1.5 to 2.0%). So, the runs on the home mill are hard and long, and quite honestly, really, really, boring.
And that got me thinking. What about running do I really enjoy? If I enjoy just the actual running part, the body in motion, I would enjoy, even relish, the treadmill runs -- there is nothing but a run. Do I enjoy the sense of achievement at the end? Yes. Is it being outside, in touch with the area and surroundings? Yes, I like that also. Is it the social aspect? yes. The physical confidence that comes with being able to run? That also. I have been reading alot of blogs about people running in the snow, on ice, with spikes strapped to their shoes. Or, with headlamps on running in the dark. I can't imagine that either. Why do it?
But running on the treadmill late at night, in the dark is just no fun, for whatever reason. I can't imagine I can do many of these runs without finding something else to do. On a big picture level, I look at these sessions as base building. Blocks that go into a larger building, and that will pay off later this spring and summer when I enter a more active "training phase."
A journey of a thousand miles is actually many steps linked together, and these runs are just a couple of those steps.
What do you enjoy about running? What motivates you in the dark days?
And that got me thinking. What about running do I really enjoy? If I enjoy just the actual running part, the body in motion, I would enjoy, even relish, the treadmill runs -- there is nothing but a run. Do I enjoy the sense of achievement at the end? Yes. Is it being outside, in touch with the area and surroundings? Yes, I like that also. Is it the social aspect? yes. The physical confidence that comes with being able to run? That also. I have been reading alot of blogs about people running in the snow, on ice, with spikes strapped to their shoes. Or, with headlamps on running in the dark. I can't imagine that either. Why do it?
But running on the treadmill late at night, in the dark is just no fun, for whatever reason. I can't imagine I can do many of these runs without finding something else to do. On a big picture level, I look at these sessions as base building. Blocks that go into a larger building, and that will pay off later this spring and summer when I enter a more active "training phase."
A journey of a thousand miles is actually many steps linked together, and these runs are just a couple of those steps.
What do you enjoy about running? What motivates you in the dark days?
Friday, February 19, 2010
Heart Rate Madness
As a devoted Garmin-ite for two years or so, I have learned to take the heart rate output with a grain of salt. Heart rates vary day-to-day for reasons that are both known and unknown. Things that affect heart rate during a workout include ambient temperature; time of day; sleep; caffeine intake; weight; pace; state of hungover-ness and general workout fatigue, i.e., if you workout three straight days, heart rate will be higher on third day; it will also be lower after a rest day.
With all that, I have learned to accept variations (plus or minus 5 heart beats per minute) in heart rates during training without freaking out. Of course, I love it when I have a workout that shows a strong pace and a surprisingly low heart rate. I immediately chalk that up to my improving training and fitness level. And a bad day I chalk up to the vagaries of the heart rate gods. But now and then a workout will come along that you just have to say is an aberration and move on without trying to figure it out.
On Monday February 15 (after a two day break, but with a twinge of hangover from Valentine's Day), I ran in my gym at about 5 p.m. I ran 6.2 miles at 8:27 pace. My heart rate was pleasantly low: in the 140's with a high of 145. I ended with the feeling that I had just had a GREAT workout.
Yesterday, I ran in the same gym, at the same time, at the same pace, on the same treadmill. No alcohol remnants in my system, and after a day on which I had not run (although I did a weight workout that left me sore). heart rate -- high 150's, with a top of 164. On average, about 10% higher than 3 days earlier. I was stunned; I actually had planned to run faster, but held back because of my high heart rate.
For heart rate purists, this is a dramatic difference. A 75% heart rate workout is easy; an 85% is approaching lactate threshold or tempo run pace, and carefully managed. Through the genius of SportTracks, here is a graphic comparison of the two workouts:*
So what do I make of all this? Not much, actually. A vivid demonstration of the reason not to take any one workout or data point too seriously. And, evidence of the reason not to focus on the heart rate to the exclusion of all other things, such as how I feel on a run.
*Also note the spike in heart rate at the beginning of the Feb 15 workout. My heart rate usually spikes in first 5 minutes or so, even if I warm up. Without the spike, the difference would be even more dramatic. Also note the effect on my heart rate on the red line when I had to stop and tie my shoe.
With all that, I have learned to accept variations (plus or minus 5 heart beats per minute) in heart rates during training without freaking out. Of course, I love it when I have a workout that shows a strong pace and a surprisingly low heart rate. I immediately chalk that up to my improving training and fitness level. And a bad day I chalk up to the vagaries of the heart rate gods. But now and then a workout will come along that you just have to say is an aberration and move on without trying to figure it out.
On Monday February 15 (after a two day break, but with a twinge of hangover from Valentine's Day), I ran in my gym at about 5 p.m. I ran 6.2 miles at 8:27 pace. My heart rate was pleasantly low: in the 140's with a high of 145. I ended with the feeling that I had just had a GREAT workout.
Yesterday, I ran in the same gym, at the same time, at the same pace, on the same treadmill. No alcohol remnants in my system, and after a day on which I had not run (although I did a weight workout that left me sore). heart rate -- high 150's, with a top of 164. On average, about 10% higher than 3 days earlier. I was stunned; I actually had planned to run faster, but held back because of my high heart rate.
For heart rate purists, this is a dramatic difference. A 75% heart rate workout is easy; an 85% is approaching lactate threshold or tempo run pace, and carefully managed. Through the genius of SportTracks, here is a graphic comparison of the two workouts:*
So what do I make of all this? Not much, actually. A vivid demonstration of the reason not to take any one workout or data point too seriously. And, evidence of the reason not to focus on the heart rate to the exclusion of all other things, such as how I feel on a run.
*Also note the spike in heart rate at the beginning of the Feb 15 workout. My heart rate usually spikes in first 5 minutes or so, even if I warm up. Without the spike, the difference would be even more dramatic. Also note the effect on my heart rate on the red line when I had to stop and tie my shoe.
Tuesday, February 16, 2010
Winter Blues
I haven't posted much about running lately because my runs have been indoors, on a treadmill. Nothing exciting, just trying to build a foundation for some training in the next couple of months. I figure about 6 weeks of steady base building -- running mid distances (5 miles or so) at a relatively easy pace, keeping heart rate below80% or so, will do wonders. The runs are tedious and kind of boring, but I always feel good when I am done.
One revelation though: I really don't like weight work. I understand why people don't run if they aren't good at it. That is the way I feel with weights. I can't lift that much. I tire quickly. It hurts and aches. I see no instant payoff. It feels awkward. And I just don't enjoy it. Always have felt this way.
But I also know weight training is one area in which I could stand to improve dramatically. Every time I start a training cycle, I resolve to lift more. And it never happens. But this time, I am not going to set any definitive weight goals, and just ease into it, and incorporate into my training. I have more time before NY 2010 (umm, about nine months), that I ought to be able to be at least OK with weights by then. But we'll see.
One revelation though: I really don't like weight work. I understand why people don't run if they aren't good at it. That is the way I feel with weights. I can't lift that much. I tire quickly. It hurts and aches. I see no instant payoff. It feels awkward. And I just don't enjoy it. Always have felt this way.
But I also know weight training is one area in which I could stand to improve dramatically. Every time I start a training cycle, I resolve to lift more. And it never happens. But this time, I am not going to set any definitive weight goals, and just ease into it, and incorporate into my training. I have more time before NY 2010 (umm, about nine months), that I ought to be able to be at least OK with weights by then. But we'll see.
Wednesday, November 18, 2009
Off topic because of boring workouts
This week my runs have consisted of late night runs on my home treadmill. I run in the dark because the treadmill sucks up so much power, it can pop the circuit breaker it is on. Of course, on the same circuit, I have this 60 inch plasma TV that I watch when I run, so it is not entirely the treadmill's conspicuous consumption of energy that overloads the circuit, but it has been a couple weeks of runs on a treadmill, late at night, in the dark with the TV on. Not very exciting.
A couple of non-running thoughts, though. First, one of my favorite football players is Hines Ward. I love his back story -- disadvantaged childhood, great athletic success, played for Georgia, and now a great NFL player. There was a nice piece on him in last week's New York Times. One of his biggest skills is his downfield blocking. Wide receivers don't make the highlight reel for that, and some just don't do it (see Randy Moss). But Hines Ward always does it ruthlessly. Anyway one of my favorite pictures is from Super Bowl XL (50 -- wow, I remember Super Bowl XII). When he caught a touchdown pass, he leaped with joy into the end zone. Sports Illustrated had a camera right in front of him and took a great picture of his smile -- that is right his smile -- as he leaped into the end zone. Here it is:
Anyway, I watched a game with Pittsburgh init and he is just a really great player. And I hope that some day I can display as much emoiton and joy as he felt when he leapedinto the end zone on this play.
A more sobering note. I have been watching WWII in HD on the History Channel. I am kind of a military buff anyway, and this is right up my alley. But these images are humbling. And makes one realize the true sacrifice made by the Greatest Generation. If you get a chance, tune in, but be prepared. It will make an impression.
And I watched an episode of Intervention on A&E. Wow, what a gripping story. If youdon;t tear up during that, heart must made of lead.
What can I say excpet I watch random stuff when I run late at night? No football (yet), no basketball, hockey is hard to watch while running. After all, when I ran 14 on a treadmill this summer, I watched four episodes of Everybody Loves Raymond back to back.
I miss running outdoors and races. Next week is Thanksgiving and off to Florida!
A couple of non-running thoughts, though. First, one of my favorite football players is Hines Ward. I love his back story -- disadvantaged childhood, great athletic success, played for Georgia, and now a great NFL player. There was a nice piece on him in last week's New York Times. One of his biggest skills is his downfield blocking. Wide receivers don't make the highlight reel for that, and some just don't do it (see Randy Moss). But Hines Ward always does it ruthlessly. Anyway one of my favorite pictures is from Super Bowl XL (50 -- wow, I remember Super Bowl XII). When he caught a touchdown pass, he leaped with joy into the end zone. Sports Illustrated had a camera right in front of him and took a great picture of his smile -- that is right his smile -- as he leaped into the end zone. Here it is:
Anyway, I watched a game with Pittsburgh init and he is just a really great player. And I hope that some day I can display as much emoiton and joy as he felt when he leapedinto the end zone on this play.
A more sobering note. I have been watching WWII in HD on the History Channel. I am kind of a military buff anyway, and this is right up my alley. But these images are humbling. And makes one realize the true sacrifice made by the Greatest Generation. If you get a chance, tune in, but be prepared. It will make an impression.
And I watched an episode of Intervention on A&E. Wow, what a gripping story. If youdon;t tear up during that, heart must made of lead.
What can I say excpet I watch random stuff when I run late at night? No football (yet), no basketball, hockey is hard to watch while running. After all, when I ran 14 on a treadmill this summer, I watched four episodes of Everybody Loves Raymond back to back.
I miss running outdoors and races. Next week is Thanksgiving and off to Florida!
Friday, November 13, 2009
Bearish heart rates and Choices
I have gotten the courage back up to hit the bricks (treadmill really) and run again. So, earlier this week I ran on my home treadmill. (I have a treadmill in my house, but generally don't run on it. It is nice enough, but if I am home, I like to run outside, particularly during the summer.) My treadmill is also not level -- it has an incline to it. The readout says it is at 0.0, but after one particularly terrible workout about six months ago I got out a ruler and measured the height of the deck at the front of the running surface and the height at the back. About a one inch difference. I measured the length, and a little high school geometry had it at a 1.75% incline. Ahhh...that explains why it is so hard to run a normal pace on it.
Anyway, I have now run three times this week on my home treadmill, with my heart rate monitor on. All three workouts were consistent on speed (about 8:20 miles) and distance (5.5 miles). My average heart rate was about 154. The greatness of Garmin and SportTracks allowed me to compare this to a workout I did back in September, the day after Labor Day, on my same home treadmill. That was probably the peak of my training, before the wheels came off at work, and after about four months of solid running and training. For that run my average heart rate (same pace) was ... 145, about 7% lower than the three workouts this week. I know that the heart rate on that September run might have been an aberration (it happens), but probably not. And my body may not be over the effects of the marathon 2 weeks ago. Or maybe it is the lingering effect of the 4000 beers I drank last weekend at my college reunion. But, whatever, it is a significant difference.
That sort of confirms what I suspected: I lost fitness over September and October, and explains why the marathon was not as easy as I had hoped it would be. I am kind of thinking a April marathon is next, and so my short term goal is just to get back to running 4-5 days a week and building strength. That will bring fitness back, and set up well for next spring.
A quote to inspire over the coming weeks:
Anyway, I have now run three times this week on my home treadmill, with my heart rate monitor on. All three workouts were consistent on speed (about 8:20 miles) and distance (5.5 miles). My average heart rate was about 154. The greatness of Garmin and SportTracks allowed me to compare this to a workout I did back in September, the day after Labor Day, on my same home treadmill. That was probably the peak of my training, before the wheels came off at work, and after about four months of solid running and training. For that run my average heart rate (same pace) was ... 145, about 7% lower than the three workouts this week. I know that the heart rate on that September run might have been an aberration (it happens), but probably not. And my body may not be over the effects of the marathon 2 weeks ago. Or maybe it is the lingering effect of the 4000 beers I drank last weekend at my college reunion. But, whatever, it is a significant difference.
That sort of confirms what I suspected: I lost fitness over September and October, and explains why the marathon was not as easy as I had hoped it would be. I am kind of thinking a April marathon is next, and so my short term goal is just to get back to running 4-5 days a week and building strength. That will bring fitness back, and set up well for next spring.
A quote to inspire over the coming weeks:
Choices
What we have is based upon moment-to-moment choices of what we do. In each of those moments, we choose.
We either take a risk and move toward what we want, or we play it safe and choose comfort.
Most of the people, most of the time, choose comfort.
In the end, people either have excuses or experiences; reasons or results; buts or brilliance.~ Anonymous
Individuals either have what they want or a detailed list of all the rational reasons why not.
Wednesday, September 23, 2009
Necessity is the Mother of Invention
I was traveling again this week, and, on one level that makes training easier. I can get up, train and then be ready for the day, so long as the hotel has a treadmill. I laid out my running clothes before I packed, and my running socks (wadded up in a ball) were on top. Then I quickly packed, and away I went.
The next morning, after flying out the previous night, I woke and started to get dressed. No socks. Now I know what my 2 year old was clutching in her fist as I chased her the previous night. Hmmm. What to do now? Ditch the run? Run sockless?
Nah...I just wore the dress socks I had worn the night before. They were thin, and pretty close to the foot. I have seen my running socks, and it wasn't like they were magic or engineered by NASA or anything. So black dress socks on, went to the gym.
And you know what? Worked out fine.
The next morning, after flying out the previous night, I woke and started to get dressed. No socks. Now I know what my 2 year old was clutching in her fist as I chased her the previous night. Hmmm. What to do now? Ditch the run? Run sockless?
Nah...I just wore the dress socks I had worn the night before. They were thin, and pretty close to the foot. I have seen my running socks, and it wasn't like they were magic or engineered by NASA or anything. So black dress socks on, went to the gym.
And you know what? Worked out fine.
Tuesday, July 28, 2009
The Dreadmill
Week 3 of marathon training has begun. That means a long run, a speed workout and a tempo run sandwiched around two cross training workouts. I have to leave town on a business trip tomorrow, so I did the speed workout tonight -- on the treadmill. And we are going away this weekend to take the Official Older Daughter off to camp, which means it is going to be hard to squeeze in the long run. Really hard. I was kind of thinking I would get up early and do it before work on Friday, but not sure that will work with this business trip now in the mix.
So, as I was running tonight, the solution hit me: run on a treadmill on my trip. UGH. 17 miles on the mill. That makes all the sense in the world, but just not sure I can do it. Any suggestions are entirely welcome. I have an iPod and I sure hope my hotel has a nice gym.
Below is the chart of my speed workout tonight. It was fast, and hard and went by very, very quickly, maybe because I was dreading the next treadmill workout....
So, as I was running tonight, the solution hit me: run on a treadmill on my trip. UGH. 17 miles on the mill. That makes all the sense in the world, but just not sure I can do it. Any suggestions are entirely welcome. I have an iPod and I sure hope my hotel has a nice gym.
Below is the chart of my speed workout tonight. It was fast, and hard and went by very, very quickly, maybe because I was dreading the next treadmill workout....
Monday, June 15, 2009
Perspective
Tonight I ran six miles on the treadmill at around 9:00 pace. A recovery run for me as per the experts. I plan on running hard tomorrow and didn't want to put out too much tonight. But this post isn't about that workout.
It is about perspective and context. Today when I weighed myself, it showed a significant weight gain from last week. I knew that wasn't right and almost certainly the result of water retention and sodium. But even still, I was not pleased. But I also know that the weight will come down in a day or so. And over the weekend I was probably dehydrated so it was low to begin with. Lots of people say don't weigh yourself everyday precisely so that you don't get the result I got today -- a temporary increase. What is important is the long term trend and weekly weight movement.
And when I ran today, my heart rate was low. Last Tuesday I had my first run after six days off from sickness. I ran about same pace, and bam, my heart rate was off the charts for that pace. It concerned me honestly. I had to slow down, and even then my HR was high. Today, on the other hand, my heart rate was really low -- like 10% lower for same pace, same treadmill.
So, perspective on the good and bad. Don't put too much stock in daily variations and focus on the trends. Don't get too upset if one day is not the best -- it will all average out. Focus on the trend, and if it is good, be pleased with that.
It is about perspective and context. Today when I weighed myself, it showed a significant weight gain from last week. I knew that wasn't right and almost certainly the result of water retention and sodium. But even still, I was not pleased. But I also know that the weight will come down in a day or so. And over the weekend I was probably dehydrated so it was low to begin with. Lots of people say don't weigh yourself everyday precisely so that you don't get the result I got today -- a temporary increase. What is important is the long term trend and weekly weight movement.
And when I ran today, my heart rate was low. Last Tuesday I had my first run after six days off from sickness. I ran about same pace, and bam, my heart rate was off the charts for that pace. It concerned me honestly. I had to slow down, and even then my HR was high. Today, on the other hand, my heart rate was really low -- like 10% lower for same pace, same treadmill.
So, perspective on the good and bad. Don't put too much stock in daily variations and focus on the trends. Don't get too upset if one day is not the best -- it will all average out. Focus on the trend, and if it is good, be pleased with that.
Wednesday, May 27, 2009
Tempo Run
With a nod to the Running Laminator and a book I picked up "Run Faster", I changed my workout for today to a tempo run. My goal was a one mile warmup, 4 miles at tempo pace (which I defined at heart rate 85-90% (basically between 160 and 169 BPM), and then a half mile cool down. I ended up running the tempo pace at 7:30 on the treadmill, which my Garmin footpod had at 7:00 or so.
At the 7:30 pace on the treadmill (which Garmin had at sub 7:00), my heart rate was in high 150's and climbing. But I don't care what my heart rate monitor said, I knew was not going to make 4 miles at that pace. When I ratcheted down the pace to 7:45 on the treadmill, I hit a sweet spot -- comfortably hard. And my heart rate was perfect -- comfortably in 160's. I decided to extend the tempo portion to 4.5 miles, and shorten the cool down to 0.75 or so. Ended up with a 5.75 mile run on treadmill. Of course, Garmin had it my run both longer and faster than what treadmill measured. Unfortunately, I accidentally turned off my Garmin when I switched from tempo pace to cooldown mode, so I have no HR data for the last 6 minutes of the run (which I ran at 9:40 pace or so). Final data from the treadmill:
5.75 miles at 8:03 average pace
Garmin had it at 6.25 miles at 7:52 pace
I sweated like crazy, fwiw. I normally sweat a lot, but tonight was ridiculous.
It was a tough workout -- one of the harder ones I have done on a treadmill. I speculate that a tempo run on a treadmill is easier than one on the road because on the road it is up to the runner to maintain the pace. On the road, I know it would have been a challenge to go that fast --and maintain the pace. So, overall a success.
At the 7:30 pace on the treadmill (which Garmin had at sub 7:00), my heart rate was in high 150's and climbing. But I don't care what my heart rate monitor said, I knew was not going to make 4 miles at that pace. When I ratcheted down the pace to 7:45 on the treadmill, I hit a sweet spot -- comfortably hard. And my heart rate was perfect -- comfortably in 160's. I decided to extend the tempo portion to 4.5 miles, and shorten the cool down to 0.75 or so. Ended up with a 5.75 mile run on treadmill. Of course, Garmin had it my run both longer and faster than what treadmill measured. Unfortunately, I accidentally turned off my Garmin when I switched from tempo pace to cooldown mode, so I have no HR data for the last 6 minutes of the run (which I ran at 9:40 pace or so). Final data from the treadmill:
5.75 miles at 8:03 average pace
Garmin had it at 6.25 miles at 7:52 pace
I sweated like crazy, fwiw. I normally sweat a lot, but tonight was ridiculous.
It was a tough workout -- one of the harder ones I have done on a treadmill. I speculate that a tempo run on a treadmill is easier than one on the road because on the road it is up to the runner to maintain the pace. On the road, I know it would have been a challenge to go that fast --and maintain the pace. So, overall a success.
Friday, May 1, 2009
Treadmills
I run a lot on a treadmill. The majority of my miles, in fact. I have one at home, and I belong to a gym. I can run late or early, and when it rains or snows. And I can watch sports at the same time. 
I have lots of opinions about treadmills. First, I run slower on the mill than I do on the road. Most people think a treadmill is "easier" because all you do is lift your legs and the "road" passes underneath. I disagree. First, I know I run slower on the mill. I can compare heart rates and paces and I can runner faster on the road than on the mill. Second, as I have read, your body gets no forward momentum from the mill. Think about running a 7:00 mile and trying to stop suddenly. That is the benefit of the forward motion. I am no physicist, but the forward motion has to create momentum, which is not present on the mill. I suppose the effect of these two forces (loss of momentum vs. reduced effort to create the momentum) vary based on running style, form and fitness, but for me I run slower on the mill.
And please, please do not set the incline on the treadmill to 2% to compensate for not running outside. First, there is nothing to compensate for as far as I am concerned. Second, as I have been told, it increases the chance of knee injury. On an incline, your foot and heel don't land flat. In fact, they land at an angle, and thus prolonged running at an angle produces unusual stresses on feet heels, hips, backs etc. I have had several doctors and therapists tell me to never, ever run on a treadmill with an incline. If you want to increase the workout from a treadmill, run faster, not at an incline.
I am curious if others have similar experiences. I know there are threads about this on Runners'' World, and no definitive answer, which I find shocking, really.
Wednesday, February 13, 2008
Treadmill Night Run
I ran on a treadmill last night after work. Given that it was 20 degrees outside, with 3 inches of snow on the ground and sleeting being outside wasn't an option.
I run probably the majority of my miles on a treadmill. I have one in my building, and also belong to a gym.
I have MANY opinions on treadmill running, and have done a lot of research on the issue. I will probably devote a separate post to treadmill running, but in sum, I run slower on a treadmill than I do outdoors. Some people say to move the incline of a treadmill up to 1.0 or so to simulate outdoors. My doctor and physical therapist both said this is a bad idea. It places funny strain on the knee and quads to run at a slight constant incline. My therapist said it is like putting a lift in your shoes all day, just not a good idea.
I prefer to run in Central Park, one of the best places to run in the world. The scenery, the company, the experience is very motivating and uplifting. But not when its 20 degrees, sleeting and dark.
I run probably the majority of my miles on a treadmill. I have one in my building, and also belong to a gym.
I have MANY opinions on treadmill running, and have done a lot of research on the issue. I will probably devote a separate post to treadmill running, but in sum, I run slower on a treadmill than I do outdoors. Some people say to move the incline of a treadmill up to 1.0 or so to simulate outdoors. My doctor and physical therapist both said this is a bad idea. It places funny strain on the knee and quads to run at a slight constant incline. My therapist said it is like putting a lift in your shoes all day, just not a good idea.
I prefer to run in Central Park, one of the best places to run in the world. The scenery, the company, the experience is very motivating and uplifting. But not when its 20 degrees, sleeting and dark.
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