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Episodic Treadmill Use: Tallo off the streets for the week

Dave TalloDave Tallo
in General Training Discussions

I have a course in DC/VA next week where I have no idea of safe routes, clear footing, or all the other stuff I take for granted on my home routes.    Also, I NEVER run on the treadmill.  Next week, however, is the last week in a Daniels run campaign, and I really want to get the work in (which will probably amount to daily running, and across the week, 2 x vo2 sessions, 1 x FT session, and the remainder EP to about 55-60 miles). 

Any tips to make this one-time transition to treadmill running safely and with a first goal to minimize the risk of any injuries?   I'm thinking of RPE instead of strict measured pace; anything else to add?  

Comments

  • MattAaronsonMattAaronson
    I always get nervous about injuries when getting on the treadmill since, like you it seems, use it only very rarely. My experience however has been that the fear of injuries is vastly overblown. The big problem I have is an inability to hit paces anywhere near what I hit outdoors, and seeing my HR sky-high in spite of the underachieving. I always set the incline at a constant 1.5% since I have read that 1-2% incline best mimics the outdoor running mechanics.

    Perhaps a better option is to look for some good running routes in the DC area. I have done a ton of great runs there since I used to be there weekly for work. Many routes are great for interval work because it's so flat. You have my contact info...let me know where you're staying and I cand send you some Garmin links to my runs. If you're not close to where I've run before then ping John Kitchen, Kate K, Tim Jardeleza or other EN-ers in the area (most of that list is former EN-ers but I have their emails...I've done some runs with Tim, he's usually training for a marathon or ironman and knows lots of routes).
  • MattAaronsonMattAaronson
    Oh, one other thing, 60 miles on the mill is going to torture you...
  • rlh2000rlh2000
    Since I hate the treadmill with a passion, i won't speak to that part but second Matt's suggestion. Grew up in Northern Virginia (Alexandria) and my mom is still there, so I run there a couple times a year. The DC folks might have better advice, but the Mount Vernon Trail (http://www.bikewashington.org/trails/vernon/) is usually a good bet. Lots of people out there running/walking and fair amount of bike commuters, so you'd have company in the before/after work hours.
  • cgres123cgres123
    I find that with doing all my running outside then having to get on the dread mill, I get hot as there isn't any wind. This leads to higher HR and after a workout of 30-45 min and stopping my lower legs bother me as like in running street then going for a trail run, it's something new.

    I'd bag the JD plan for the week and just do 1/2 hr run or less until you can get back outside. There is too much of a chance for injury and since your not racing anything why take the chance on an injury doing something new?
  • MattAaronsonMattAaronson
    So Dave, how did it go???
  • Dave TalloDave Tallo
    Definitely not setting the world on fire with that last week. A few half-hearted series of inconsistent 30-40 min runs on the treadmill with no real quality - just punching the clock. The heartbreaking part was the weather in DC and VA were outstanding for running outdoors - I just didn't have the daylight time to do it confidently, nor the luggage space to pack anything more than shorts and a shirt. As well, I was pretty fried after my course every night.

    I'm now back in Toronto, which consists of one three-inch deep sheet of ice interrupted by downed powerlines, fallen trees, and miscellaneous blackouts following a weekend ice storm and subsequent freezing temps. So, I'm just going to pop in two weeks of 2h daily easy SB or R, with a goal to keep about 7-8 hours of these as running.

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