Run Durability and Indoor/Outdoor training
I apologize in advance if this question has been asked before but I searched the forums and did not find any answer hence this tread.
I'm in the Run Durability program until early January. I live in Atlanta which means unless it's raining i can run outside early morning (i run at a local Middle School track at 6.30am and then to nearby subdivisions). I also have a TM at home and usually run at 1%. I use Stryd for pace both outside and inside so pace is 100% comparable.
I find running on the TM at 1% much harder than outside. Clearly temperature makes a huge difference (45F outside vs. 72F inside).
A typical workout is 10 minutes warm up, 6 strides and then TRP for a total of 30 minutes. My heart rate will be around 136 outside (after the strides, for the 15' TRP portion) but will climb from 150 to 165 inside (with just around 15 minutes of TRP!).
When running inside should i run on pace (TRP) and let my HR climb to zone 4 or should it keep my HR as low as if I were running outside (let's say 136-140) and drop the pace?
Thanks
Comments
@Vincent Sivirine I follow the HR zones both indoor and outdoor with running since it's most reflective of my body's response to the workload and conditions. Is your RPE higher for indoors? If higher indoors, I would match RPE and you might meet in the middle!
@Vincent Sivirine - I also follow RPE and HR zone indoor & outdoor. So I tend to adjust my speed on the TM to match the normal HR I would have outside at a given speed. Although most of my TM workouts as of late tend to be more interval / hill work targeted, with the general durability work happening outside. So in those cases I really focus on hitting the right RPE for the workout vs a specific pace, etc.
Thanks @Sue DeJesus and @Patrick Hayden, so pace will become a function of my HR or RPE when running inside. That makes sense. Thank you
@Vincent Sivirine just a question, if you have Stryd, why don't you use Stryd power to pace your runs?
@Vincent Sivirine I do what Patrick said.
As you mentioned temperature is the difference. I use a high powered fan with the TM and it makes a huge difference with HR.
@Vincent Sivirine - HR and RPE first, like the others say. Also, I wonder if the 1% treadmill incline might be jacking things up and contributing to the difference. running at 0% isn't going to change the nature of the run one iota, but might reconcile the two settings.
But the larger point is this: don't overthink it and just run. although "Run Durability" is a construct here in EN, think of the principle behind it. Run easy, run a fast day, run on some hills. Heck, run without a watch, with faster people, with slower people. You get the picture.
@Vincent Sivirine , maybe a bit of a contrarian view from me but I pace all my runs (inside or outside) with Stryd power only. I'll use RPE as a sanity-check. I don't look at HR at all during a run. For me, power is power, and a run on the treadmill at 0% incline feels identical to the same power outdoors.
Thank you @John Katsoudas, @Dave Tallo, @Derrek Sanks and @Peter Greagg.
I incorporated your recommendations (running at 0% instead of 1%, having a large fan) and not overthinking the run and just running by HR / RPE. Yesterday's run on the TM was easier, I dropped pace and power a bit and was able to control my HR much better. Thanks again for your input.