Showing posts with label incline. Show all posts
Showing posts with label incline. Show all posts

Sunday, February 16, 2014

Run, interrupted

Reset, you bet
Today's run (treadmill): 4.5 miles

My son is hosting a competition with his buddies today and our basement is filled with the loud noises and trash talking that you'd expect from a bunch of 9th grade boys. Due to this, our morning schedule was compressed and I strongly considered skipping today's run. Yesterday's snowfall put four additional inches on top of Thursday's accumulation and I shoveled a lot of wet, heavy snow on Saturday. By the time I finished, it was after 10:00 PM.

I mentioned to my wife that I was considering taking a rest day. She suggested that I do an alternative workout, either a walk or an easy run on the treadmill. With that in mind, I got myself situated. I set the speed a little lower than yesterday's and let it go. Things went well, but I felt the tread slip about halfway through the run and then stop. I checked that my safety cord was still in place and there was no power drop. It seemed like the treadmill console had just spontaneously reset.

This reset wiped my distance off the console's display, as well as my elapsed time. I hadn't been looking at my distance when the machine stopped, but I had an approximate idea where it was. Based on the speed I was running, and the time captured on my Garmin, I was able to back into the number. I restarted the treadmill and kept going until I reached a calculated 4.5 miles. From there, I reduced my speed to a fast walking pace and increased the incline to 2% for a half mile cool down.

It was a good decision to run easy today rather than put off my workout until tomorrow. With two days in the city this week that interrupted my workout schedule, I would have fallen very short on mileage. No more snow today, so my upper body is finally getting some rest. Do I dare hope to get an outdoor run in next week? More snow is expected on Tuesday, so I'm thinking that's not likely.

Tuesday, December 3, 2013

The little workout that could

Today's workout (treadmill): 35 minutes

A little resistance
Work distractions prevented me from getting out this morning and the busyness continued throughout the day. By midday I'd resigned myself to missing any kind of workout. Around 5:30 I was fully caught up, so I decided to do something that resembled activity. The treadmill provided an easy, quick and low key alternative to a run on the street.

I didn't feel like a run that late in the day, but 35 minutes walking on the treadmill didn't seem like enough of a workout. I put on some ankle weights, grabbed some hand weights, and set the treadmill's incline to a 2% grade. I picked an easy running pace and ended up with a far more beneficial workout than I'd originally planned. Judging from the level of sweating I'd done, this was the equivalent of a much faster run done with no incline or weights. I didn't wear my HRM but I wish I had. I would have liked to see how hard I'd actually worked today.

Sunday, October 6, 2013

It ain't the cold, it's the humidity

The one-two punch
Today's run (treadmill): 4 miles

I'm definitely working through a cold this week. What started as a sore throat on Thursday is now just an annoying combination of congestion and coughing. I don't think it's related to the flu shot. My policy has usually been to run through a cold and hold off running when I have a fever. With the exception of an unscheduled rest day on Friday, I've continued doing my workouts.

Last night my coughing woke me up and that prompted me to take both an antihistamine and a decongestant. I went for the minimal dosage, because too much of either would interfere with my sleep. That helped and it carried through until 5:00 AM when my body clock decided it was time to get up. I spent the early morning hours trying to decide what to do about a run. My plan was to go to Bethpage and train on the hills, but the weather was rainy and the humidity was high.

Although I got a decent amount of sleep, I don't think it provided beneficial rest. I decided to return to bed for a 20 minute nap and that helped bring me back to strength. At that point I'd decided to run inside. I didn't want to find myself trapped in the pouring rain on the Bethpage trail. In consideration of my planned hill training, I got on the treadmill and did the first ten minutes at a modest incline.

The humidity was really awful, so I kept my pace well below LT. The purpose of today's workout was to run about 40 minutes, keeping my heart rate between 80 - 85% of max. That was an easy target and I got through it without a problem. I resisted the temptation to hammer the throttle for the last few minutes, as I often do on runs like this. It was enough to run through a cold and it would make no sense to push so hard as to make it worse.

I thought about the folks like The Petite Pacer who were running the LI Diva Half marathon this morning. I'm sure the humidity was extremely unpleasant. But with no baking sun and moderately cool temperatures, it may have equaled out. Still, I was happy not to be racing 13.1 miles this morning.

Wednesday, March 20, 2013

My go to workout for running injuries

Cures all running ills
I decided to substitute this morning's run with a walk that I did on the treadmill at a 5% incline. I'm not fully convinced that my injury is related to my IT band. That's because I don't really know exactly where my IT band is. All I know is that the problem suddenly popped up, got worse and then steadily improved. From everything I've heard about Iliotibial band syndrome, it doesn't improve that quickly. Besides that, the Wikipedia definition states that ITBS is a lateral knee issue and (thankfully) that's not part of my problem.

The reason I chose to walk was simple. In the almost-five years that I've been running, I've noticed that there's no injury that walking hasn't helped. It may be the reduced impact, plus some physiological intangible, but a good walk seems to be the best method to combine conditioning with recovery.

Hours later, the pain and soreness have fundamentally subsided. I'll continue to apply ice and some massage via a small roller that I have. If time allows, I may take another walk, this time around the neighborhood after dinner  If a little walking helped akready, a little more can't hurt.

Tuesday, November 6, 2012

Treadmill beggars can't be choosers

Slipping and squealing but soft underfoot
Today's run: (treadmill): 2.6 miles

When LIPA announced that it could take seven to ten days to restore power after Sandy came through, I thought they were setting up expectations so they could exceed them. After the criticism LIPA took about its response to Hurricane Irene last year, I wondered if their projections were exaggerated so they'd look good when they beat them. I'm obviously naive.

We are still without power eight days after losing it. I'm used to keeping our cars in the garage but we are parking outdoors while we stay with our hosts. That meant five minutes of scraping ice off the windshield this morning in 27° weather. Earlier this morning, the steam from my shower set off the smoke detector, waking everyone up at 5:30 AM. We miss our house.

I used my mother-in-law's treadmill this morning because I wasn't comfortable running in their neighborhood at 4:00 AM. The neighborhood itself is safe, but I didn't want their security people to be alarmed by a crazy person with a headlamp running around this community. The treadmill is a Nordic Track and the tread platform has a little give compared to our Sole's. The Nordic Track machine was in need of maintenance, judging from the occasional squealing and slipping of the belt. The slipping did decrease after a few minutes.

I discovered that the machine would not go any lower than a 1% incline, but in the spirit of making lemonade from lemons, I took it as a challenge on top of just pushing my speed. I ran faster on this treadmill than I usually run on our home unit, but you can't compare machines that may be calibrated differently. With any luck, our power will come back tomorrow and I can return to the road. That is, if the coming storm doesn't force me indoors, once again.

Thursday, October 4, 2012

Debate highlights distract me from the incline

Today's run (treadmill): 25 minutes

Last night's debate went past my bedtime, so I took advantage of my indoor run today by watching the highlights and recap on the early news. The Emerging Running covers a lot of things, but politics isn't one of them, so I'll hold my comments. I'll admit that hearing what was said (or straining to hear over the din of the treadmill and fan) made the time go by fast.

Since the Town of Oyster Bay 5K has a very long hill at the start, I made elevation the theme for today's run and put the incline at 3% for the duration. Despite the humidity and extra incline, I still struggled to get my heart rate to target range, though I reached it about five minutes before the end by increasing my speed.

I feel like my conditioning is a little above average right now and that's making me hopeful that I'll run competitively on the 13th. I hope I can keep up this level of performance all the way through next weekend.

Thursday, September 27, 2012

Hitting the hills in my guestroom

Elevation gain: first mile and a half
Today's run (treadmill): 25 minutes

Another rainy morning put me back in the guest room on the treadmill today. As I edge closer to my mid-October race, I'm beginning think about the challenge of running long hills. The first half of the Town of Oyster Bay Supervisor's 5K looks scary on an elevation map, but having run it last year I know that the length mitigates the grade of the hill. I do recall seeing people struggling along the way, but I kind of liked that section.

Last year I prepared for the lengthy rise by running repeats of the hill at the top of the Bethpage bike trail. Four times down and four times back up equaled four miles and a good workout. Now that Bethpage's bike trail is extended north, there are two more challenging hills that I can use for practice. Their lengths aren't anywhere as long, but one hill is impressively steep.

This morning I used the incline feature of my treadmill throughout my run and noted the way it affected my heart rate. It seemed like a 1% increase in elevation yielded a higher response than a commensurate increase in speed. By the end, I got my heart rate into zone 4 territory. Next time I'm on the treadmill I'll focus more on incline and less on speed. That should help, at least until after the race.

Wednesday, May 30, 2012

Where can I get a SAG card?

Making the scene, literally
Today's run (treadmill): 25 minutes

Only in NYC can you get to your office and not be surprised to see camera and lighting trucks setting up along the street. They're filming a major studio movie here and the subject matter relates to one of my company's iconic brands. This is the second time they've filmed here in the last few weeks and I have a great view of the action from my office window (see above). Hmmm, I wonder if they need any extras?  

This morning I did a treadmill run because the weather report had predicted rain. I'm not sure it was raining when I got up to work out, but the humidity indoors was extremely high. This was my penultimate run before the New Hyde Park 8K, so I increased my effort by adding some incline through my progressive speed workout.

I felt fine the entire run except for my feet that are still sore at the bottom. In an odd way, the soreness helped, because it took my mind off the hard effort of running in the heat and humidity. As strange as it sounds, I think that made a difference. Despite the hot conditions, my run seemed to go by quickly and it never really felt like it was too much to bear. One more run to go and my taper is complete. Then onto Hollywood. I mean New Hyde Park.

Wednesday, April 11, 2012

Inclined to train with a treadmill taper

Sunny skies at the end of LI
Today's run (treadmill): 3.1 miles

We left for our trip today, but I got in a treadmill workout this morning. I debated the type of run I'd do, first thinking I'd focus on speed, but then realizing I'd pushed pretty hard yesterday. I ended up splitting the workout between an incline segment and a progressive speed run.

Sunday's 5K course begins with a hill challenge so I set the machine to a 6% incline and ran that for the first mile. I brought that down and upped the speed every couple of minutes and finished my run at a high 8:00 pace. Between the incline and the speed progression, I was pretty worn out by the end. I was pleased with the workout, one more to go before Sunday.

We're enjoying the early season sun in Montauk and I'm trying to figure out how I'll finish my taper. If there's a route by the water, I'm there.

Monday, January 16, 2012

60 minutes going nowhere

Almost there!
Today's run (treadmill): 40 minutes@ 2% incline, 10 mins@ 1%, 10 mins level

It was another 18 degree morning and I just didn't feel like running outside. I normally rest on Mondays, but with the holiday I couldn't resist a workout with no time constraint. I hopped aboard the treadmill as soon as my wife had finished her daily run. My goal was to run an hour because I've been remiss about pushing my base training. I really needed to focus on that.

When I start my runs outside, I usually get to speed within the first ten seconds. No metaphoric dipping my toe in the pool to get used to the water. But the treadmill is different, probably because I find it odd to have so much motion contained within such a small area. A misstep would be bad. I'll admit that I'm a little afraid of the machine, especially when going full speed.

I started at a moderate pace but set the incline to 2%. I maintained that combination for the first 10 minutes at which point I began my steady increase of speed in .1 MPH increments. By the 20 minute mark I was sweating and at 40 minutes I took the incline down to 1%. It's amazing what a difference that made, but I traded off by increasing the speed a little more.

At 50 minutes I dropped the incline entirely and blipped up the speed every minute so that I was running about an 8 minute pace by the end. I wore my Thrive running shirt that is made with cotton and bamboo and it was completely soaked by the time I finished. I was glad to get through a longer run today and pleased that I still had plenty left in the tank when I finished.

I'm concerned that my original Hattori's are beginning to wear out and the left shoe of my replacement pair doesn't fit very well. After much research, I'm hoping to replace the Hattori's with either the Kinvara 3 or the New Balance MR00 when they hit the stores in March. Since I haven't tried either model I'm concerned that I might be disappointed (like when I finally tried the Brooks Pure Project models). If that's the case, I'll need to start my search once again.

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