Beginners and Beyond

12

Making the treadmill tolerable (Read 179 times)

    This afternoon it was 15 degrees with a 20-30 mph wind.  I could have handled the temps but the wind was brutal.  Plus, I wanted to get in a good "R" workout and a stiff wind makes it nearly impossible to hit consistent paces.  To the mill I went.  The key is that this workout kept me engaged the whole time.

     

    Warm up starts at a 6.0 m.p.h.  Every 1:00, increase pace by 0.2 m.p.h.  Get in a total two mile warm up but, of course, I'm having to adjust every minute.

     

    The workout consisted of 12 x 400 with 400 recoveries.  This was an "R" workout so I did the first couple of repeats slightly slower than my "R" pace.  Then, every second repeat, I increased by 0.1 m.p.h.  That's the equivalent to about 1 second per 400.  The end result is that you are doing the last couple of 400's 5-6 seconds faster than when you started.  Again though, you're engaged the entire time.

     

    Cool down started at 8.0 m.p.h. with a pace decrease of 0.2 m.p.h. every 1:00.

     

    That, to me, is how the mill can be tolerable.  It's a workout that keeps me doing something other than staring out the window the entire time.  Even if I'm doing just an easy run on the treadmill, I'll spend a lot of time increasing and decreasing paces or elevation.  It's not bad as long as I keep doing different things throughout the workout.

     

    Or does that just make me ADD?  Smile

    Short term goal: 17:59 5K

    Mid term goal:  2:54:59 marathon

    Long term goal: To say I've been a runner half my life.  (I started running at age 45).

    Nakedbabytoes


    levitation specialist

      I knew you were a "button pusher"!

        I do the same thing, which is why the TM doesn't work well for me if I need to do a recovery/easy run - I play around too much increasing speed (not so much the incline).

        What helps make it tolerable for me, if I'm not doing intervals, is to listen to podcasts that take my mind away from what I'm doing. Today it was Freakanomics Radio and This American Life. Other times, I like a public radio show called A Way with Words. Music works to an extent, but I always feel the urge to move with the beat of the music.

          I play with the treadmill buttons a lot too. Like StepbyStep said, it's not always a good thing if I really should just be running easy. Plus I tend to do all this stupid math in my head like "if I just move it up XX kph higher, I can be done 3 minutes sooner". Of course, since I run with a Garmin I could do that on regular runs too, but I don't because I'm not bored out of my mind.

          Auhugh!!

          LRB


          Dreamer

            Mount it in the back of a pick-up truck, then drive around the neighborhood while I was on it.

             

            Yep, that would make the treadmill tolerable for me.  Big grin

            "Training is not always fun, but it should always be rewarding."

            Tar Heel Mom


            Unleavened Dead

              I've been running for almost 30 years and have no clue what an "R" workout or "R" pace is. I even googled and got nothing. Sounds like an interval ladder to me.

              "Set out runnin' but I take my time."


              delicate flower

                I tried following the workout but got lost early in paragraph three.  I NEED DIAGRAMS.  But I agree that treadmill speed workouts go by quickly.

                roboknee.

                LRB


                Dreamer

                  I've been running for almost 30 years and have no clue what an "R" workout or "R" pace is. I even googled and got nothing. Sounds like an interval ladder to me.

                   

                  "R" is repetition training or reps.  R pace is faster than I pace, and usually lasts less than two minutes and/or 600 meters or less.  By practicing at "R" pace you learn to run more relaxed and faster (economy).  According to Daniels, one of the primary goals of training at "R" pace is to become familiar and comfortable with race pace.

                  "Training is not always fun, but it should always be rewarding."

                  lilac_jive


                  Jess runs for bacon

                    I also mess around with the buttons. After a good warmup I'll do a progressive, hitting the speed once every .5 or .10 miles. Definitely makes it go by faster. The other night I ended my workout over the last half mile by increasing the speed every .1 mile.

                     

                    I also just got an iPad mini for christmas, and just downloaded a slots game onto it. It was fun hitting the SPIN button all the time. It's about the only thing I can manage when running. I wish I could read but it makes me queasy.

                     

                    www.backuprunner.net

                    jedigunnie26.2


                    BQ in 2013

                       

                      "R" is repetition training or reps.  R pace is faster than I pace, and usually lasts less than two minutes and/or 600 meters or less.  By practicing at "R" pace you learn to run more relaxed and faster (economy).  According to Daniels, one of the primary goals of training at "R" pace is to become familiar and comfortable with race pace.

                       

                      ^This. I've been doing my intervals on TM last few weeks with a warm-up and cool-down run to/from gym and doing actual workout on TM. definitely makes it more tolerable running at different paces. Loving the Daniels plan too i am working with. In middle of Phase II for 5k-15k.

                      PR's - 5K - 20:15 (2013) | 10K - 45:14 (2011)  | 13.1 - 1:34:40 (2013)  | 26.2 - 3:47:47 (2012)

                       

                      2013 Goals - 3000 miles (940m May'13) | sub20 5k | sub 43 10K  | sub1:35 13.1 | sub 3:15 26.2

                       

                      2013

                      Saginaw 5k - 1/19/13 - 20:15 PR

                      Chambersburg Half Marathon - 3/9/13 - 1:36:22 PR

                      Frederick Half Marathon - 5/5/13 - 1:34:40 PR

                       

                      Up Next:

                      Shippensburg Fair 5k - 7/27/13

                      RnR Philadelphia Half Marathon - 9/15/13

                      Philadelphia Marathon - 11/17/13

                      LRB


                      Dreamer

                         

                        ^This. I've been doing my intervals on TM last few weeks with a warm-up and cool-down run to/from gym and doing actual workout on TM. definitely makes it more tolerable running at different paces. Loving the Daniels plan too i am working with. In middle of Phase II for 5k-15k.

                         

                        Have you run "R" or "I" pace outside?  I find that the paces and distances I can run on the mill, are not the same as what I can run on the ground.

                         

                        It could be just in my head but I prefer to do speed work outside because it is harder for me...I think.

                        "Training is not always fun, but it should always be rewarding."

                        jedigunnie26.2


                        BQ in 2013

                          I usually put on 1% incline to compensate. I've done some R & I outside. The times i run the track not well lit and prefer to do it on mill to be safe. So far so good as I just ran a 31sec 5k PR.Smile

                           

                           

                          Have you run "R" or "I" pace outside?  I find that the paces and distances I can run on the mill, are not the same as what I can run on the ground.

                           

                          It could be just in my head but I prefer to do speed work outside because it is harder for me...I think.

                          PR's - 5K - 20:15 (2013) | 10K - 45:14 (2011)  | 13.1 - 1:34:40 (2013)  | 26.2 - 3:47:47 (2012)

                           

                          2013 Goals - 3000 miles (940m May'13) | sub20 5k | sub 43 10K  | sub1:35 13.1 | sub 3:15 26.2

                           

                          2013

                          Saginaw 5k - 1/19/13 - 20:15 PR

                          Chambersburg Half Marathon - 3/9/13 - 1:36:22 PR

                          Frederick Half Marathon - 5/5/13 - 1:34:40 PR

                           

                          Up Next:

                          Shippensburg Fair 5k - 7/27/13

                          RnR Philadelphia Half Marathon - 9/15/13

                          Philadelphia Marathon - 11/17/13

                          So_Im_a_Runner


                          Go figure

                            I've been running for almost 30 years and have no clue what an "R" workout or "R" pace is. I even googled and got nothing. Sounds like an interval ladder to me.

                             

                             

                            Jack Daniels uses this terminology in his Jack Daniels Running Formula book, and the paces are determined by your VDot number (which can be calculated fancily or by using a race time).

                            PRs:  Marathon (2:49xx; '13)  Half (1:25xx; '12) 10k (40:26; '11) 5mi (29:23; '13) 5k (17:33; '13)

                            Tar Heel Mom


                            Unleavened Dead

                               

                              "R" is repetition training or reps.  R pace is faster than I pace, and usually lasts less than two minutes and/or 600 meters or less.  By practicing at "R" pace you learn to run more relaxed and faster (economy).  According to Daniels, one of the primary goals of training at "R" pace is to become familiar and comfortable with race pace.

                               

                              I guess that's what we old folks call anaerobic intervals. I've never read Jack Daniels' book. I have had his bourbon, though.

                              "Set out runnin' but I take my time."

                                 

                                 I've never read Jack Daniels' book. I have had his bourbon, though.

                                 

                                +1

                                ”Failing to prepare is preparing to fail.”

                                “Whether you think you can, or you think you can't--you're right.”

                                 

                                Tomas

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