I changed my training plans for today to try and help my training move up a level, instead of the hour of steady / hardish tempo run at 17 km/h I increased the speed to 17.2km/h and managed 40 minutes which will give me something to build on over winter by either trying to complete the hour or notching the speed up again slightly and managing the same time. Having the gym to myself for the last 1/2 hour was great and the extra 20 minutes I had saved from my running I used to do some extra weight training but using lighter weights this time. And finally it was sauna time which has now become a form of relaxation rather than anything else.
What the hell I'm going to do tomorrow is anybodies guess, the back roads are too slippy, the main roads are too dangerous and off road could turn into a slushy mess. At the moment it's between sliding my way round the country lanes or the treadmill unless I come up with a great idea overnight.
All this snow and ice doesn't do much for your training and makes you feel like your not doing enough but for some strange reason I'm really looking forward to the Jolly Holly Jog 10k at Ripon on the 28th December.
3 comments:
Hi Gary,
Am forced onto the treadmill for training myself this week with all the bad weather and I'm keen to learn about gauging the effort.
As a treadmill aficionado yourself how do you adjust your workout effort to match what you'd achieve on the track/ road?
What gradient do you set up at? And is your pacing equal or faster than what you would achieve in the same session on the road/track? i.e. Your tempo pace of 17.2kph is about 5.37 minute mile pace, is that what you would expect to do on an equivalent road run? Any treadmills training tips would be welcome. RB.
Forget all about converting track speed into treadmill speed and focus on the amount of effort your giving. Try out a few interval sessions but vary the speeds and rest each set until you have a good idea of what you can manage. Then all you need to do is set out some intervals and build from there. If your wanting some extra top end speed and a good cruising speed then keep the gradient to zero but if your wanting some uphill power and strength then add some gradient. This is a good one - Set the treadmill speed so you can just about manage 2 minutes but not 2 minutes 10 seconds. Take 3 minutes jog recovery at 9km/h never any slower maybe 8km/h for ladies then complete 10 of the buggers...I'll be shocked if you found it easy. For a real mean Bear test add 10 to 20 seconds to your interval time and keep going until you either amaze yourself by completing the session or you totally crack and can't take anymore after 8...For what ever you do don't try too many of this session in a year as you will suffer some serious mental scars.
Thanks G, awesome advice from a true treadmill warrior...I'm all set for a mean bear session next week. Starting at 2 min reps, I plan to see how long I can survive from there. I like the relentless pace of the treadmill, it forces you to either toughen up or surrender. I'm getting ready to do battle. RB.
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