Showing posts with label inclines. Show all posts
Showing posts with label inclines. Show all posts

Thursday, June 21, 2012

BH Fitness elliptical parts are 75 days late!

Waiting for parts, 45 days and counting...
Today's run (treadmill): 3.1 miles (6% - 4% - 2% incline)

I just learned today that the parts to fix our BH Fitness elliptical machine will not be shipped for another 30 days. This is on top of the 45 days that we've waited since our local repair person diagnosed the problem. The X1 had some initial problems, but overall, it has been a good machine. Still, the elliptical wore out fast considering BH Fitness was sold to me as a "premium" brand. Of course the company that sold it to me was Fitness Showrooms, who never stood behind their product. 

We had a busy schedule today, so I did my run indoors on the treadmill. This treadmill, a Sole F63, has also had its share of problems. The belt slip that we'd experienced when we first used it has returned. We'd hoped that replacing the motor and the tread had fixed the problem. Perhaps it's time to think about a more heavy duty machine.

The temperature reached 100° today and, for some reason, I decided that it would be a good idea to run with a 6% incline for 15 minutes before dropping down to 4% for the next five. I decreased the incline and increased my speed intermittently until I finished the workout. We bought a stand up oscillating fan at Target today that I've positioned in front of the treadmill. I wish I had it this morning. Even with central air, the heat and humidity were the worst I've experienced this year.

Really nice and pockets too!
While at Target, I also picked a great pair of C9 running shorts (with two side pockets!) for less than $19. With a 9" inseam they'll be perfect for the trails.

Wednesday, November 30, 2011

Treadmills have their place

Today's run (treadmill - 2% incline): 25 minutes

One thing I can usually count on, after a couple of days off from running, is that my next run will go well. That's why I typically rest the two days prior to a race, with only a core workout in between. I planned for a treadmill workout today since the weather report predicted that yesterday's rain would continue into the early morning.

The treadmill isn't my surface of choice, but it does come in handy on foul weather days. On the plus side, I can jump on it and go, as opposed to street running that takes more gear and prep time. I also like that I can lock into certain pace for tempo runs, or play with the controls to incrementally increase speed at certain times during my run.

I ran for 25 minutes this morning with a 2% incline. I started at a moderate pace so the incline wasn't really noticeable. Throughout the run I increased speed by a .1 MPH and by the final minutes I felt I'd had a very good workout. The weather should be clear tomorrow, so I plan to return to the street at 4:00 AM. It's been a while since I've done my morning run outside.

Wednesday, September 28, 2011

Payoff from yesterday's ad hoc workout

Today's run (street): 2.6 miles

I'm the early morning darkness it's sometimes difficult to tell if its raining until you actually step outside. I've misjudged the weather more than once and been forced back upstairs onto the treadmill or the elliptical.
I feared that I might encounter a light rain when I stepped out this morning, but the skies were clear and the humidity was moderate.

The light was interesting at 4:00 AM, brighter than I'd have expected, with a light breeze moving the trees around. I set off and immediately felt the difference in humidity compared to Sunday, when I'd last run outdoors. It was much cooler today, and the slight winds were making it feel even more comfortable.

My short, but tough, incline workout on Tuesday seemed to help my stride today. I had no trouble getting up to speed and I moved along with less effort than I usually require for the pace that I maintained. I added a little more distance to my route as I was enjoying the experience of a good run that can feel almost like floating. Today's run was a good reminder that mixing up your training focus with speed and hill work can lead to better results on the road.

Tuesday, September 27, 2011

When time is short, make the workout harder

Artist's Rendering
Today's workout (treadmill): 12 minutes - 7.5% grade (average)

I usually wake up a few minutes before my alarm goes off so I was shocked to see that it was well past 4:00 AM when I opened my eyes this morning. I'd forgotten to set my alarm and slept 30 minutes later than normal. I'm sure I needed the additional rest, but it threw off my timing for today's workout.

I modified my plan so that I'd get the maximum benefit from the time that I still had. I chose the treadmill and quickly changed. I started with a moderate pace and cranked up the incline, beginning at 4 percent and moving up to 10 percent after a few minutes. I only had twelve minutes to get it done, so I wanted to make it worth the effort. By the time I completed this workout I felt like I'd pushed hard enough for it to count.

It was disappointing to miss my planned run but the incline workout proved challenging. I was pleased that I was still able to get some activity in this morning. On top of that I got some extra sleep. Always a bonus.

Friday, June 24, 2011

A different type of workout today

Today's workout (treadmill, various speeds/elevations): 35 minutes

I was on the fence about today's workout and considered taking a rest day this morning. I've only skipped one day over the last ten so it wouldn't have been a bad thing to take some recovery time. My wife got on the treadmill for her daily run and I kept her company while I decided what to do.

As much as I prefer outdoors to indoors for my workouts, I decided to follow my wife on the treadmill for a low speed run, using different levels of elevation. I started slowly with a 2% incline. After three minutes I started increasing my speed every two minutes and my elevation almost as often. By the time I reached the 15 minute point I was running at a 6% grade at around 6 MPH. I maintained that balance for 15 more minutes and then dropped the incline to 2% and increased the speed to 7 MPH for the last five minutes.

By the end of the workout I was soaked with sweat. I was happy to have met the challenge of maintaining my run with a decent incline for over 30 minutes. One benefit of running with elevation is that it takes some pressure off the knees.  I'm noticing it hours later. Tomorrow morning I'm running with a friend at Stillwell Woods, my third trail run of this vacation. It's been a good week for running, with some interesting variety along the way.

Friday, March 26, 2010

It's all uphill from here

Today's run (treadmill): 2.4 miles, 4-6% incline

The rain kept me inside this morning but I had anticipated bad weather and planned to run on the treadmill. I recently looked at a chart that compared equivalent paces based upon running speed and inclines. It gave me the idea that I could run at a slower pace (for safety given the treadmill's belt slips) and still get the benefits of a faster pace by increasing the elevation. My run started roughly when my Garmin refused to set correctly. I nearly lost balance when the belt slipped while I was messing with the controls on the watch. Once I got that settled I pushed both my pace and the incline to a point where I was working fairly hard. About six minutes into the run I noticed that the belt would slip most often when I ran closer to the right edge of the tread belt. Moving closer to the left, the belt becomes more stable. Given that the tread belt is barely two feet wide, the range of positions is limited. However, an inch or two makes a big difference in terms of stability.

Running uphill at speed becomes difficult after a while so I decreased the incline for a few minutes to recover and then moved through some different combinations of slower paces and higher inclines (and vice versa). I ended up covering about 2.3 miles at an average pace of 9:50. Considering the amount of effort I'd needed to get through this workout I was surprised to see that my pace was still in the nine minute range. I'm hearing about more rain this weekend but I'm hoping to get out both days to run on real hills that don't slip unexpectedly under your feet. In a way the new treadmill simulates running on technical trails - but not in a good way.

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