Tuesday, September 30, 2008
30 Days And Counting
Well, it is getting down to the wire and I think I'm getting there. It took me a long time to recover from my last major race. You remember that 12 hour ultra back in August. Things just haven't been the same since. No spring in my step and some days I found myself sleeping in.
Today, I had it all. Even though I didn't do my 15 miles today. I did a quick tempo run for 5 miles. I ran so hard and so fast that my quads are still burning. Alleve and Tylenol have become my friends. When away, I will make sure to take 2 in the AM before the run and 2 more 4 hours later. Who knew that running had become a science.
I hope to make it to the trails this weekend for a change of pace. It would be nice to see some different scenery. I think that is the main reason why I cut my run short. I need places to explore.
Soon I will be able to explore Rockefeller State Park. There are some many trails in there. I've gotten lost each time and that was with asking for directions. Go figure.
Today, I had it all. Even though I didn't do my 15 miles today. I did a quick tempo run for 5 miles. I ran so hard and so fast that my quads are still burning. Alleve and Tylenol have become my friends. When away, I will make sure to take 2 in the AM before the run and 2 more 4 hours later. Who knew that running had become a science.
I hope to make it to the trails this weekend for a change of pace. It would be nice to see some different scenery. I think that is the main reason why I cut my run short. I need places to explore.
Soon I will be able to explore Rockefeller State Park. There are some many trails in there. I've gotten lost each time and that was with asking for directions. Go figure.
Monday, September 29, 2008
EPO And Sports
30 days and counting. Soon I will embark on the hardest endeavor yet. I was getting a massage, actually rolfing done on Saturday when I was told about blood doping. EPO to be exact. Now I'm always looking for a better edge, but thought better of it.
My friend meet some people whowere doing high altitude mountain bike racing. Some of them recovered quickly. It was soon discover that they were on EPO. Now that's a bid advantage. As you know what it's done for the Tour De France.
There is nothing to worry about as I will not be doing any crazy things like this, besides I don't think I'd even get a perscription. I have been looking into herbs that will help with mild altitude sickness.
I will go to the vitamin shop later in the week and see if the nutritionist can recommend anything. Did you know that if you take EPO the effects will help for up to 2 months? Now that's some drug. Let me see if I can find a wonder herb at the shop. Only time will tell.
My friend meet some people whowere doing high altitude mountain bike racing. Some of them recovered quickly. It was soon discover that they were on EPO. Now that's a bid advantage. As you know what it's done for the Tour De France.
There is nothing to worry about as I will not be doing any crazy things like this, besides I don't think I'd even get a perscription. I have been looking into herbs that will help with mild altitude sickness.
I will go to the vitamin shop later in the week and see if the nutritionist can recommend anything. Did you know that if you take EPO the effects will help for up to 2 months? Now that's some drug. Let me see if I can find a wonder herb at the shop. Only time will tell.
Stepmill Workout
As you know, I think the stepmill is equipment God made just for me. Well, this weekend, it was raining hard and I was in no condition to run outside so the stepmill called to me. It was only 7:15 in the morning and I had decided to make a go at it.
I quickly climbed on top of it and with a slow glance I set it for 1 hour, fat burner. Yes, 1 hour. You heard right. 1 hour. Hey, if I can run then 1 hour should be like nothing. I did remind you that I wanted to work my way up to 2 1/2 hours.
I have a lot of respect for that piece of machinery. I eased into a settling pace and quickly found myself sweating. It was a long hour, but I did it. I hope to do 1 1/2 hour next week.
I quickly climbed on top of it and with a slow glance I set it for 1 hour, fat burner. Yes, 1 hour. You heard right. 1 hour. Hey, if I can run then 1 hour should be like nothing. I did remind you that I wanted to work my way up to 2 1/2 hours.
I have a lot of respect for that piece of machinery. I eased into a settling pace and quickly found myself sweating. It was a long hour, but I did it. I hope to do 1 1/2 hour next week.
Earthworms
We've had some heavy rain these past few weeks. I noticed on the walkways a lot of earthworms days afterwards. I've always seen earthworms, but recently (these past few months), I've found that they are overabundant on the pavement after rainfall. I'm talking like 50 or so in a small area.
This made me do some research last weekend. I wanted to know why there were so many. There are 2 theories.
This made me do some research last weekend. I wanted to know why there were so many. There are 2 theories.
- Ground has become too acidic.
- Ground is too saturated and they need to come up for air.
Which ever theory, it is a shame to see so many of them die. Today, I was running along the river when I came to a long downhill where there were so many of them just lying there. I quickly tip toed thru them hoping not to harm any of them.
Ever Want To Be A Star: Here's A Way
A friend of mine needs some help with his off-broadway show. All you have to do is show up. Now that's show business. Read Richard's email below.
"I been hired to provide sound design for a show off-broadway, performed by a critically acclaimed company called "Theatre Breaking Through Barriers." They are performing the play, THE MIDDLE AGES, by A.R. Gurney. Gurney, one of Broadway's more prolific and successful authors, is working directly with this company. The play opens after mid-October, and I do not have much time to get this done, hence the short notice, to you.
The play specifies some off-stage singing, and general crowd "din," and I need to record a group of people doing just that. Talking, singing, chatting, laughing, dancing and banqueting. Those are the live sounds I need.
Of course, the cast and crew will be there, and the company has volunteered to pay for a little party, for those joining us that evening. But, I need a room full of people kids, adults, etc. -- some who sing casually, or course. The sound of the people I need (the singers) are members of a club, so they are not pros. They regularly come to the club for events, and often sing, party, etc.
And that is why I invited all of you. You can help me record these sounds and music. No rehearsals are needed, just come along and be ready to sing -- "jubilantly" is how the script calls for it. Mainly Christmas Carols and a few hymns, and perhaps a "Sing-Along with Mitch" kind of thing or two from the 50's. And of course, casual party noises, too.
I am trying to get Gurney to attend, which would be a hoot for any of you who may know who he is, and may like to meet him. (This is not definite...)
I will have professional sound engineers there. And, while it may not be definite, I have asked Darin Lewis, if he would be the professional musical director, as well. He is exceptionally busy, and completely understandably, may not be able to make it, but, I am hoping he can find some time to do this.
Oh, yes, and if you have kids, please bring them. Don't let that stop you!
We need the sound of kids, too. I even need the sound of a crying/whining baby/toddler. I may use a pre-recorded effect for that, but, who knows, if it is happens that night, I may use it...
I am sorry, but, I cannot pay you, as singers, but, I may be able to add your names to the program. (And I may be able to get comp tix for you, too... Shhh.)
Those of you who are members of AEA, should inform me, and I will attempt to get permission from the union, since this is an O-B'way contract.
Please let me know, if you are able to do this. I would love to see each and every one of you there!!!! I think it will be loads of fun...
OK, here are the details from the Stage Manager who arranged the rental of this space (and once again, sorry for the short notice):
STUDIO C AT ART/NY 520 8th. AVE., 3rd. FLOOR NY, FOR
MONDAY EVENING, OCTOBER 6 FROM 6-9PM TO HAVE THE RECORDING PARTY."
--Richard.
"I been hired to provide sound design for a show off-broadway, performed by a critically acclaimed company called "Theatre Breaking Through Barriers." They are performing the play, THE MIDDLE AGES, by A.R. Gurney. Gurney, one of Broadway's more prolific and successful authors, is working directly with this company. The play opens after mid-October, and I do not have much time to get this done, hence the short notice, to you.
The play specifies some off-stage singing, and general crowd "din," and I need to record a group of people doing just that. Talking, singing, chatting, laughing, dancing and banqueting. Those are the live sounds I need.
Of course, the cast and crew will be there, and the company has volunteered to pay for a little party, for those joining us that evening. But, I need a room full of people kids, adults, etc. -- some who sing casually, or course. The sound of the people I need (the singers) are members of a club, so they are not pros. They regularly come to the club for events, and often sing, party, etc.
And that is why I invited all of you. You can help me record these sounds and music. No rehearsals are needed, just come along and be ready to sing -- "jubilantly" is how the script calls for it. Mainly Christmas Carols and a few hymns, and perhaps a "Sing-Along with Mitch" kind of thing or two from the 50's. And of course, casual party noises, too.
I am trying to get Gurney to attend, which would be a hoot for any of you who may know who he is, and may like to meet him. (This is not definite...)
I will have professional sound engineers there. And, while it may not be definite, I have asked Darin Lewis, if he would be the professional musical director, as well. He is exceptionally busy, and completely understandably, may not be able to make it, but, I am hoping he can find some time to do this.
Oh, yes, and if you have kids, please bring them. Don't let that stop you!
We need the sound of kids, too. I even need the sound of a crying/whining baby/toddler. I may use a pre-recorded effect for that, but, who knows, if it is happens that night, I may use it...
I am sorry, but, I cannot pay you, as singers, but, I may be able to add your names to the program. (And I may be able to get comp tix for you, too... Shhh.)
Those of you who are members of AEA, should inform me, and I will attempt to get permission from the union, since this is an O-B'way contract.
Please let me know, if you are able to do this. I would love to see each and every one of you there!!!! I think it will be loads of fun...
OK, here are the details from the Stage Manager who arranged the rental of this space (and once again, sorry for the short notice):
STUDIO C AT ART/NY 520 8th. AVE., 3rd. FLOOR NY, FOR
MONDAY EVENING, OCTOBER 6 FROM 6-9PM TO HAVE THE RECORDING PARTY."
--Richard.
Friday, September 26, 2008
http://www.runningplanet.com/training/treadmill-hill-workouts.html
Treadmill Hill Workouts
By Rick Morris
Hill training is hard. For that reason, some runners hate it and refuse to do it. I like hills. In fact, I love hills. I love hill training because it allows me to blow by the runners that don’t do hill training. Yeah - it’s hard, but the results are more than worth it. Hill running is one the best and most efficient methods of training. Almost all top runners include hill workouts in their training program. Hill running improves your running specific strength, running economy, running mechanics, power, lactate threshold and aerobic conditioning. It also prepares you for the hills that you run into when you are racing. There are three types of hill training that benefits runners.
• Hills that are included as part of a longer training run.• Long hill repeats or one long consistent hill workout that is run at a strong, but maintainable pace.• Short hill repeats run at a fast pace.
Hill runs are not easy workouts. They should be run at a pace that feels fairly hard, but not so hard that you cannot complete the entire workout at your planned pace. How hard you run the hills depends upon your specific level of fitness. Hill workouts are perfect for the treadmill. Many runners are located in areas that have few hills. Even if you are located in a hilly area, you will probably have problems finding hills that will work perfectly for your planned workout. The treadmill removes this problem by providing hills of any length and at a wide range of inclines. It allows you to structure hillwork that is very specific to your goals and your level of fitness. Most treadmills will adjust from zero to 12 percent incline, which will work well for almost all of your treadmill hill workouts. Here are a variety of treadmill hill workouts that have been adapted from Treadmill Training for Runners.
The Foothills
This is an entry level treadmill hill workout. This training run is designed for more experienced beginning runners and intermediate runners that are new to hill training. A new runner that is just learning to run has probably not yet gained sufficient tendon and muscle strength to engage in hill training. A more experienced beginner that has already developed a base of strength and fitness will be more properly conditioned for this workout. You should be able to run 5 miles at an easy pace before you attempt this training run.
Hill training is one of the most efficient ways to improve running strength and also helps build overall fitness levels. To perform this workout, warm up for 10 to 15 minutes. After your warm up, elevate the treadmill 1 percent and run at an easy pace for 1 mile, then raise the elevation to 2% and run for 3/4 mile. Raise the elevation to 3% and run for 1/2 mile then raise the elevation to 4% and run 1/2 mile. This is the “top of your hill”. Now lower the elevation to 3% and run 1/2 mile; lower it to 2% and run 3/4 mile; and finally lower it to 1% and run 1 mile. Your total distance run in this workout is 5 miles. Keep both your pace and intensity at an easy level throughout this workout. You will need to decrease your pace as you increase elevation during this workout. If you attempt to maintain the same pace as the elevation increases, you will begin to work at a harder level than is appropriate for this workout. You should always feel that the intensity level is fairly easy. This is an easy run that you can use to add some variety rather than doing the same easy run each time. Because of the slight stress added by the hills, this workout should not be used as a recovery run.
Time/Distance
Pace
Elevation
1 Mile
Easy
1%
3/4 Mile
Easy
2%
1/2 Mile
Easy
3%
1/2 Mile
Easy
4%
1/2 Mile
Easy
3%
3/4 Mile
Easy
2%
1 Mile
Easy
1%
Rolling Hills
When running on a hilly training route or race course, you will encounter hills of various elevations and lengths. In order to be properly prepared for that type of terrain, you must practice and train using the same type of elevation changes. This treadmill hill workout is a difficult, but excellent long distance hill training run that uses hills of different grades.
Warm up for 10 to 15 minutes. Set the treadmill at about 30 seconds per mile slower than your current 10K pace. Set the elevation at 2 percent and run 1 mile. Now increase the grade to 5 percent and run another mile. Next decrease the grade to 2 percent and run for 1/2 mile. Now set the incline at 8 percent and run for 1/2 mile. Decrease the grade back to 2 percent and run another 1/2 mile. Now repeat the same pattern without recovery. Increase the incline to 5 percent and run for one mile. Next decrease the grade to 2 percent for 1/2 mile. Increase the incline to 8 percent for another 1/2 mile and then back to 2 percent for 1 mile. Cool down with 10 to 15 minutes of easy running.
As with all hill workouts, if you feel exhausted before reaching the maximum elevation, stop your workout. Adjust both the elevation levels and the distance to a level at which you are more comfortable. Each time you do the workout, you will improve your fitness level and will soon be able to complete the entire workout. If you feel the training run is not challenging you, increase the elevation and/or distance to meet your current level of fitness.
Time/Distance
Pace
Elevation
10 Minutes
Easy - Warm Up
1%
1 Mile
30 seconds slower than 10K pace
2%
1 Mile
30 seconds slower than 10K pace
5%
1/2 Mile
30 seconds slower than 10K pace
2%
1/2 Mile
30 seconds slower than 10K pace
8%
1/2 Mile
30 seconds slower than 10K pace
2%
1 Mile
30 seconds slower than 10K pace
5%
1/2 Mile
30 seconds slower than 10K pace
2%
1/2 Mile
30 seconds slower than 10K pace
8%
1/2 Mile
30 seconds slower than 10K pace
2%
Hill Blasters
Most treadmill hill workouts are performed at easy to moderate paces. However, there are times during races that you will need to power strongly up a hill at race pace. If you do not practice that type of strong hill running, you will probably not be able to hold your pace during a race. This is an intense hill workout that uses short runs up a steep grade. This training run is very good for building strength and power. This is a very difficult workout that is only appropriate for intermediate and advanced runners. Do not attempt this training run if you are not properly conditioned for highly intense physical activity.
Warm up for 10 to 15 minutes. Set the treadmill at 10 to 12 percent elevation, or the highest elevation available on your treadmill. Run for 1/10th of a mile at a strong but maintainable pace. You should run at a pace that you can maintain for the entire workout, not just one repetition. You should not feel exhausted after one or two repetitions. If you are excessively fatigued, slow down your pace. After running for 1/10th of a mile, decrease the elevation to 2 percent and decrease your speed to an easy pace for one minute of recovery. Then increase the elevation back to 12 percent for another 1/10th of a mile before decreasing again to 2 percent for one minute of recovery. Keep up this pattern of 1/10th of a mile at 12 percent elevation/ one minute at 2 percent elevation for 3 to 10 repetitions. For your first workout, stop at 3 repetitions. Gradually increase the number of repetitions as you progress through your training program.
Time/Distance
Pace
Elevation
10 Minutes
Easy - Warm Up
1%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
1%
The Hill Climb
This is a difficult treadmill hill workout that will challenge you both physically and mentally. If the shorter workouts are considered hill workouts, you may think of this one as a mountain workout. This workout will improve your strength in all race distances, but are especially efficient when training for longer 1/2 marathon or marathon races. Elite Kenyan runners are known for completing hill climbs as long as 20K. Be sure to warm up thoroughly before this workout, because it will place a lot of stress on your muscles. After your warm up, set the treadmill at between 5% and 8% elevation. The elevation level that is appropriate for you will depend upon your specific level of experience and fitness. An intermediate runner should start with 5% and increase that as their fitness and strength level increases. A more experienced advanced runner could start with a higher elevation. Set the speed at approximately your marathon race pace. Run steadily at your chosen elevation level for between 2 and 12 miles. Your exact amount of mileage will also depend upon your experience and fitness level. Use your own judgment. This workout should be difficult, but be careful not to over estimate your fitness level. It is better to start with less mileage and see how your body reacts than to injure yourself with excessive mileage. An intermediate runner should start out with between 2 and 4 miles in this workout and advance as they gain strength. More experienced runners should start out at between 3 to 5 miles and increase accordingly.
Time/Distance
Pace
Elevation
10 Minutes
Easy - Warm Up
1%
2 to 12 Miles
Marathon Pace
5% to 8%
10 Minutes
Easy - Cool Down
1%
5K Hill Simulator
Most hill training is performed at slower than race pace. This improves your running strength, but does little to prepare you to run hills at race pace. This workout uses short hill repeats performed at race pace with recovery intervals on a level treadmill. This will train you to run hard and maintain a quality pace on hills encountered during a race.
Warm up for 10 to 15 minutes. Set the treadmill at 1% elevation and run at an easy pace for 1/2 mile. Now increase the elevation to 3% and run at your current 5K pace for 1/4 mile. Decrease the elevation to 1% and run for another 1/4 mile at 5K pace. Now slow down to an easy pace for 1/4 mile. Increase the elevation to 5% and speed up to 5K pace for 1/4 mile. Decrease the elevation to 1% and continue to run at 5K pace for another 1/4 mile. Slow down to an easy pace and recover for an additional 1/4 mile. Next, increase the elevation to 8% and run for 1/4 mile at your current 5K speed. Now decrease the elevation back to 1% and run and another 1/4 mile at 5K pace. Slow down do an easy pace for 1/4 mile for recovery. Now increase the elevation to 3% and run for 1/4 mile at 5K pace before decreasing the elevation to 1% for a final 1/10th miles at an easy pace.
Time/Distance
Pace
Elevation
10 Minutes
Warm Up
1%
1/2 Mile
Easy Pace
1%
1/4 Mile
5K Pace
3%
1/4 Mile
5K Pace
1%
1/4 Mile
Easy Pace
1%
1/4 Mile
5K Pace
5%
1/4 Mile
5K Pace
1%
1/4 Mile
Easy Pace
1%
1/4 Mile
5K Pace
8%
1/4 Mile
5K Pace
1%
1/4 Mile
Easy Pace
1%
1/4 Mile
5K Pace
3%
1/10th Mile
Easy Pace
1%
10 Minutes
Cool Down
1%
These treadmill hill workouts are adapted from Treadmill Training for Runners. For more treadmill hill workouts and other treadmill training workouts see Treadmill Training for Runners.
document.write('');
By Rick Morris
Hill training is hard. For that reason, some runners hate it and refuse to do it. I like hills. In fact, I love hills. I love hill training because it allows me to blow by the runners that don’t do hill training. Yeah - it’s hard, but the results are more than worth it. Hill running is one the best and most efficient methods of training. Almost all top runners include hill workouts in their training program. Hill running improves your running specific strength, running economy, running mechanics, power, lactate threshold and aerobic conditioning. It also prepares you for the hills that you run into when you are racing. There are three types of hill training that benefits runners.
• Hills that are included as part of a longer training run.• Long hill repeats or one long consistent hill workout that is run at a strong, but maintainable pace.• Short hill repeats run at a fast pace.
Hill runs are not easy workouts. They should be run at a pace that feels fairly hard, but not so hard that you cannot complete the entire workout at your planned pace. How hard you run the hills depends upon your specific level of fitness. Hill workouts are perfect for the treadmill. Many runners are located in areas that have few hills. Even if you are located in a hilly area, you will probably have problems finding hills that will work perfectly for your planned workout. The treadmill removes this problem by providing hills of any length and at a wide range of inclines. It allows you to structure hillwork that is very specific to your goals and your level of fitness. Most treadmills will adjust from zero to 12 percent incline, which will work well for almost all of your treadmill hill workouts. Here are a variety of treadmill hill workouts that have been adapted from Treadmill Training for Runners.
The Foothills
This is an entry level treadmill hill workout. This training run is designed for more experienced beginning runners and intermediate runners that are new to hill training. A new runner that is just learning to run has probably not yet gained sufficient tendon and muscle strength to engage in hill training. A more experienced beginner that has already developed a base of strength and fitness will be more properly conditioned for this workout. You should be able to run 5 miles at an easy pace before you attempt this training run.
Hill training is one of the most efficient ways to improve running strength and also helps build overall fitness levels. To perform this workout, warm up for 10 to 15 minutes. After your warm up, elevate the treadmill 1 percent and run at an easy pace for 1 mile, then raise the elevation to 2% and run for 3/4 mile. Raise the elevation to 3% and run for 1/2 mile then raise the elevation to 4% and run 1/2 mile. This is the “top of your hill”. Now lower the elevation to 3% and run 1/2 mile; lower it to 2% and run 3/4 mile; and finally lower it to 1% and run 1 mile. Your total distance run in this workout is 5 miles. Keep both your pace and intensity at an easy level throughout this workout. You will need to decrease your pace as you increase elevation during this workout. If you attempt to maintain the same pace as the elevation increases, you will begin to work at a harder level than is appropriate for this workout. You should always feel that the intensity level is fairly easy. This is an easy run that you can use to add some variety rather than doing the same easy run each time. Because of the slight stress added by the hills, this workout should not be used as a recovery run.
Time/Distance
Pace
Elevation
1 Mile
Easy
1%
3/4 Mile
Easy
2%
1/2 Mile
Easy
3%
1/2 Mile
Easy
4%
1/2 Mile
Easy
3%
3/4 Mile
Easy
2%
1 Mile
Easy
1%
Rolling Hills
When running on a hilly training route or race course, you will encounter hills of various elevations and lengths. In order to be properly prepared for that type of terrain, you must practice and train using the same type of elevation changes. This treadmill hill workout is a difficult, but excellent long distance hill training run that uses hills of different grades.
Warm up for 10 to 15 minutes. Set the treadmill at about 30 seconds per mile slower than your current 10K pace. Set the elevation at 2 percent and run 1 mile. Now increase the grade to 5 percent and run another mile. Next decrease the grade to 2 percent and run for 1/2 mile. Now set the incline at 8 percent and run for 1/2 mile. Decrease the grade back to 2 percent and run another 1/2 mile. Now repeat the same pattern without recovery. Increase the incline to 5 percent and run for one mile. Next decrease the grade to 2 percent for 1/2 mile. Increase the incline to 8 percent for another 1/2 mile and then back to 2 percent for 1 mile. Cool down with 10 to 15 minutes of easy running.
As with all hill workouts, if you feel exhausted before reaching the maximum elevation, stop your workout. Adjust both the elevation levels and the distance to a level at which you are more comfortable. Each time you do the workout, you will improve your fitness level and will soon be able to complete the entire workout. If you feel the training run is not challenging you, increase the elevation and/or distance to meet your current level of fitness.
Time/Distance
Pace
Elevation
10 Minutes
Easy - Warm Up
1%
1 Mile
30 seconds slower than 10K pace
2%
1 Mile
30 seconds slower than 10K pace
5%
1/2 Mile
30 seconds slower than 10K pace
2%
1/2 Mile
30 seconds slower than 10K pace
8%
1/2 Mile
30 seconds slower than 10K pace
2%
1 Mile
30 seconds slower than 10K pace
5%
1/2 Mile
30 seconds slower than 10K pace
2%
1/2 Mile
30 seconds slower than 10K pace
8%
1/2 Mile
30 seconds slower than 10K pace
2%
Hill Blasters
Most treadmill hill workouts are performed at easy to moderate paces. However, there are times during races that you will need to power strongly up a hill at race pace. If you do not practice that type of strong hill running, you will probably not be able to hold your pace during a race. This is an intense hill workout that uses short runs up a steep grade. This training run is very good for building strength and power. This is a very difficult workout that is only appropriate for intermediate and advanced runners. Do not attempt this training run if you are not properly conditioned for highly intense physical activity.
Warm up for 10 to 15 minutes. Set the treadmill at 10 to 12 percent elevation, or the highest elevation available on your treadmill. Run for 1/10th of a mile at a strong but maintainable pace. You should run at a pace that you can maintain for the entire workout, not just one repetition. You should not feel exhausted after one or two repetitions. If you are excessively fatigued, slow down your pace. After running for 1/10th of a mile, decrease the elevation to 2 percent and decrease your speed to an easy pace for one minute of recovery. Then increase the elevation back to 12 percent for another 1/10th of a mile before decreasing again to 2 percent for one minute of recovery. Keep up this pattern of 1/10th of a mile at 12 percent elevation/ one minute at 2 percent elevation for 3 to 10 repetitions. For your first workout, stop at 3 repetitions. Gradually increase the number of repetitions as you progress through your training program.
Time/Distance
Pace
Elevation
10 Minutes
Easy - Warm Up
1%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
1%
The Hill Climb
This is a difficult treadmill hill workout that will challenge you both physically and mentally. If the shorter workouts are considered hill workouts, you may think of this one as a mountain workout. This workout will improve your strength in all race distances, but are especially efficient when training for longer 1/2 marathon or marathon races. Elite Kenyan runners are known for completing hill climbs as long as 20K. Be sure to warm up thoroughly before this workout, because it will place a lot of stress on your muscles. After your warm up, set the treadmill at between 5% and 8% elevation. The elevation level that is appropriate for you will depend upon your specific level of experience and fitness. An intermediate runner should start with 5% and increase that as their fitness and strength level increases. A more experienced advanced runner could start with a higher elevation. Set the speed at approximately your marathon race pace. Run steadily at your chosen elevation level for between 2 and 12 miles. Your exact amount of mileage will also depend upon your experience and fitness level. Use your own judgment. This workout should be difficult, but be careful not to over estimate your fitness level. It is better to start with less mileage and see how your body reacts than to injure yourself with excessive mileage. An intermediate runner should start out with between 2 and 4 miles in this workout and advance as they gain strength. More experienced runners should start out at between 3 to 5 miles and increase accordingly.
Time/Distance
Pace
Elevation
10 Minutes
Easy - Warm Up
1%
2 to 12 Miles
Marathon Pace
5% to 8%
10 Minutes
Easy - Cool Down
1%
5K Hill Simulator
Most hill training is performed at slower than race pace. This improves your running strength, but does little to prepare you to run hills at race pace. This workout uses short hill repeats performed at race pace with recovery intervals on a level treadmill. This will train you to run hard and maintain a quality pace on hills encountered during a race.
Warm up for 10 to 15 minutes. Set the treadmill at 1% elevation and run at an easy pace for 1/2 mile. Now increase the elevation to 3% and run at your current 5K pace for 1/4 mile. Decrease the elevation to 1% and run for another 1/4 mile at 5K pace. Now slow down to an easy pace for 1/4 mile. Increase the elevation to 5% and speed up to 5K pace for 1/4 mile. Decrease the elevation to 1% and continue to run at 5K pace for another 1/4 mile. Slow down to an easy pace and recover for an additional 1/4 mile. Next, increase the elevation to 8% and run for 1/4 mile at your current 5K speed. Now decrease the elevation back to 1% and run and another 1/4 mile at 5K pace. Slow down do an easy pace for 1/4 mile for recovery. Now increase the elevation to 3% and run for 1/4 mile at 5K pace before decreasing the elevation to 1% for a final 1/10th miles at an easy pace.
Time/Distance
Pace
Elevation
10 Minutes
Warm Up
1%
1/2 Mile
Easy Pace
1%
1/4 Mile
5K Pace
3%
1/4 Mile
5K Pace
1%
1/4 Mile
Easy Pace
1%
1/4 Mile
5K Pace
5%
1/4 Mile
5K Pace
1%
1/4 Mile
Easy Pace
1%
1/4 Mile
5K Pace
8%
1/4 Mile
5K Pace
1%
1/4 Mile
Easy Pace
1%
1/4 Mile
5K Pace
3%
1/10th Mile
Easy Pace
1%
10 Minutes
Cool Down
1%
These treadmill hill workouts are adapted from Treadmill Training for Runners. For more treadmill hill workouts and other treadmill training workouts see Treadmill Training for Runners.
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Shopping for my trip
My trip is just one month away and I have so many things to get done before I go. I'm doing research on duffel bags. I want one with rollers. Dave told me to look at hockey bags, because they are durable. I will also carry a backpack which will have my sleeping bag. I need to buy that too.
Day one we will be climbing 10,000 feet up for 24 miles. I was told that I might still be out there in the dark as we will be starting late that day. So now, I'm doing research on lights. I have to figure out if I want one that goes on the head or in my hand. I will already be carrying a water bottle so I think I'll go for one on the head. My ultrarunner friend, Rob, told me about one that clips to a visor so I think that will be the way to go.
I would like a new outfit. Hey, it's important to look nice. Hopefully it will make me feel better. I remember my first Ironman. I wanted an outfit that matched my bike. Believe it or not, now all my outfits match my bikes. Hey, if you're not first, at least your in style. In style I want to be in the mountains.
Does anyone want to go shopping?
Day one we will be climbing 10,000 feet up for 24 miles. I was told that I might still be out there in the dark as we will be starting late that day. So now, I'm doing research on lights. I have to figure out if I want one that goes on the head or in my hand. I will already be carrying a water bottle so I think I'll go for one on the head. My ultrarunner friend, Rob, told me about one that clips to a visor so I think that will be the way to go.
I would like a new outfit. Hey, it's important to look nice. Hopefully it will make me feel better. I remember my first Ironman. I wanted an outfit that matched my bike. Believe it or not, now all my outfits match my bikes. Hey, if you're not first, at least your in style. In style I want to be in the mountains.
Does anyone want to go shopping?
Wednesday, September 24, 2008
Good Days and Bad Days
As you know I had a race this past Saturday and everything went wrong. 20 miles into the race I was severely dehydrated. This could have been prevented. I forgot to drink my 8 ounces of water on the ride over because I got lost in Staten Island.
NYC is awesome. I haven't gotten lost getting to a race there. But there I was in the wee hours of the morning trying to find a road which was on the wrong side of the street. Thus I ended up forgetting to fuel up before the race.
I soon found myself slowing up my pace. But hey, it still was a sport since my cardio level was 60-85 %. So even though, I didn't engage in a recreational activity; I soon found myself being passes. I don't like that very much. I ended up packing it in for the day.
I must say that I've learned what not to do when I'm away. I will drink my water prior to the race. I will take advil at the start of the race then again 3-4 hours later. I will eat. Now that is a big one as I don't normally do, but I think being out the mountains that I'd need a little something extra. Most of all, I will settle into a pace and be humble as I'm passed.
NYC is awesome. I haven't gotten lost getting to a race there. But there I was in the wee hours of the morning trying to find a road which was on the wrong side of the street. Thus I ended up forgetting to fuel up before the race.
I soon found myself slowing up my pace. But hey, it still was a sport since my cardio level was 60-85 %. So even though, I didn't engage in a recreational activity; I soon found myself being passes. I don't like that very much. I ended up packing it in for the day.
I must say that I've learned what not to do when I'm away. I will drink my water prior to the race. I will take advil at the start of the race then again 3-4 hours later. I will eat. Now that is a big one as I don't normally do, but I think being out the mountains that I'd need a little something extra. Most of all, I will settle into a pace and be humble as I'm passed.
My sports defition
Some days you have it and some days you don't. As from my last post, I talked about the difference between sports and recreational activities. The link said that to make something a sport there must be an element of injury and death involved thus saying that running was recreational.
I must strongly disagree. Besides the first marathoner died soon afterward. A sport should be an activity where your heart rate is at 60-85 % of your target zones on average for the duration of the sport.
Yes, I know that this rules out things such as baseball. I'm sorry folks, but that is recreational. Plus there is no element of possible death like in boxing. I know many of you would say that it takes a lot of athleticism to play things such as baseball. That is true they are truly athletic, but that doesn't make it a sport.
What's your definition?
I must strongly disagree. Besides the first marathoner died soon afterward. A sport should be an activity where your heart rate is at 60-85 % of your target zones on average for the duration of the sport.
Yes, I know that this rules out things such as baseball. I'm sorry folks, but that is recreational. Plus there is no element of possible death like in boxing. I know many of you would say that it takes a lot of athleticism to play things such as baseball. That is true they are truly athletic, but that doesn't make it a sport.
What's your definition?
Friday, September 19, 2008
Sports vs Recreational Activities
http://www.eccentricamerica.net/Blog.cfm?BlogID=24&action=Show
Check this out. I have my own definitions about the difference between sports and recreational activites and this guy believes that running is not a sport. Is he nuts?
Check this out. I have my own definitions about the difference between sports and recreational activites and this guy believes that running is not a sport. Is he nuts?
Whiteface Mountain
http://en.wikipedia.org/wiki/Whiteface_Mountain
My friends Yukiko told me to try to go here and train before the race. Anyone been?
My friends Yukiko told me to try to go here and train before the race. Anyone been?
Stepmill Workouts
Today was a no run day due to my 6 hour ultramarathon tomorrow. So I decided to go to the gym. Can you believe they still let me in there when I don't make it there often? It's nice to be an outdoorsy person. Thru snow and ice, I'm outside and even in some rain.
Years ago I was a tredmill runner and could run on that for up to 2 1/2 hours. Now that seems like a lifetime. It's a good mental challenge, but today I wasn't up for it. I went to that dreaded outer space machine that looks like a clothes hanger...the STEPMILL.
Often you see people at the gym gawlk at it. Others, look at it with respect and fear. I'm always up for the challenge. I think it's the hardest thing and my favorite piece of equipment. I wish I could have one in my house, and no it wouldn't be a clothes hanger.
I slowly climbed on the stepmill with excitement and knowledge that it was going to be one hell of a workout even if it was for a short while. Quickly sweat was on my brow and I eased into the challenge. My advice? Don't look at it, try it.
I know that going on it will help me with my runs in the Himalayas. And no, I don't think I'll work up to 2 1/2 hours. The longest I've been on there is 1 hour. Next week, I'll try for 2.
Years ago I was a tredmill runner and could run on that for up to 2 1/2 hours. Now that seems like a lifetime. It's a good mental challenge, but today I wasn't up for it. I went to that dreaded outer space machine that looks like a clothes hanger...the STEPMILL.
Often you see people at the gym gawlk at it. Others, look at it with respect and fear. I'm always up for the challenge. I think it's the hardest thing and my favorite piece of equipment. I wish I could have one in my house, and no it wouldn't be a clothes hanger.
I slowly climbed on the stepmill with excitement and knowledge that it was going to be one hell of a workout even if it was for a short while. Quickly sweat was on my brow and I eased into the challenge. My advice? Don't look at it, try it.
I know that going on it will help me with my runs in the Himalayas. And no, I don't think I'll work up to 2 1/2 hours. The longest I've been on there is 1 hour. Next week, I'll try for 2.
Thursday, September 18, 2008
Wednesday, September 17, 2008
Slacker
My friend Yukiko came up to me yesterday with concern in her eyes, "What can I do for you?" I had no idea what she was talking about. But maybe she can find me a job that pays better money, but I knew better. I quickly asked, "What are you talking about?" "Your blog, I've been reading it!"
Her concerns were like mine. Why am I doing this? Who put me up to this? To tell you the truth, there was no one. I don't remember how I found this race, all I know is that it is already paid for and there's no looking back. I have to go and test my body to the limits. This will be by far the hardest thing I've ever done.
To be honest, all I want to do is show up and run. THIS race is so carefully prepared that makes me think I'm doing an adventure race. At least with this I don't have any special tasks and there is little chance of getting lost even though one woman last year wondered into Tibet before she found the trail. Let just hope that woman isn't me.
Running is a simple adventure that is low maintenance. All you need is a pair of shoes. You don't see many runners in those bright clothes like in cycling. The only tire that will flat will be my mind. Let's hope that I will pack right and that I will have done my physical and mental training so all I need will to do is wake up each morning and race.
Her concerns were like mine. Why am I doing this? Who put me up to this? To tell you the truth, there was no one. I don't remember how I found this race, all I know is that it is already paid for and there's no looking back. I have to go and test my body to the limits. This will be by far the hardest thing I've ever done.
To be honest, all I want to do is show up and run. THIS race is so carefully prepared that makes me think I'm doing an adventure race. At least with this I don't have any special tasks and there is little chance of getting lost even though one woman last year wondered into Tibet before she found the trail. Let just hope that woman isn't me.
Running is a simple adventure that is low maintenance. All you need is a pair of shoes. You don't see many runners in those bright clothes like in cycling. The only tire that will flat will be my mind. Let's hope that I will pack right and that I will have done my physical and mental training so all I need will to do is wake up each morning and race.
Monday, September 15, 2008
Race Application For The Himalays
I finally got my race booklet from India. This is a 15 page small type booklet. Everything is in there. Even the food menu. I didn't realize how complicated everything is going to be. I guess when you travel halfway around the world, they want to make sure that people like me are prepared.
The only thing the booklet didn't do is make you get a doctor's note stating you'd be in good condition to embark on this endeavor. My training will make me physically ready, mentally will be another question. I must be loony if I decided I'd do this! Seriously,
I am worried about the altitude. We will be adjusting for 2 days then start on my 100 mile race. Day one is a 20 mile climb. Yes, a climb. I don't think they're will be any down hill that day. Anyone got any suggestions on why vitamins might help? And no, I do not have time to go out west to check this out. I wish I did.
As you all know, I like nice things. I can't believe that I'll be ruffing it in lodges and they said to bring a sleeping bag. Hell no!!! What do you mean that I won't have shower facilities every night? Thank god they have running water, right? They even made mention to bring your own first aid kit. What have I gotten myself into?
I'll have to get a spa treatment when I get back and be there pampered for a whole day. Anyone game?
The only thing the booklet didn't do is make you get a doctor's note stating you'd be in good condition to embark on this endeavor. My training will make me physically ready, mentally will be another question. I must be loony if I decided I'd do this! Seriously,
I am worried about the altitude. We will be adjusting for 2 days then start on my 100 mile race. Day one is a 20 mile climb. Yes, a climb. I don't think they're will be any down hill that day. Anyone got any suggestions on why vitamins might help? And no, I do not have time to go out west to check this out. I wish I did.
As you all know, I like nice things. I can't believe that I'll be ruffing it in lodges and they said to bring a sleeping bag. Hell no!!! What do you mean that I won't have shower facilities every night? Thank god they have running water, right? They even made mention to bring your own first aid kit. What have I gotten myself into?
I'll have to get a spa treatment when I get back and be there pampered for a whole day. Anyone game?
Training resumes
Today I took my training up a notch. I've been training but everything hasn't worked out the way I've expected...but today it did. I was focused mentally and physically. I only ran around 14 miles, but it was a hard 14 miles.
In order for me to get ready for this race, I need to train 15-20 miles a day. And if it is a shorter workout, I need to get on that stair stepper. In the Himalayas, I'll be running 20-26 miles day in and out without a rest day.
I finally believe that I can get my body in shape for this next task. This will be the most grueling race ever. Let's hope that tomorrow's run will be even better! And I'll make it longer.
In order for me to get ready for this race, I need to train 15-20 miles a day. And if it is a shorter workout, I need to get on that stair stepper. In the Himalayas, I'll be running 20-26 miles day in and out without a rest day.
I finally believe that I can get my body in shape for this next task. This will be the most grueling race ever. Let's hope that tomorrow's run will be even better! And I'll make it longer.
Wednesday, September 10, 2008
Questions of success in the himalayas
I have to be honest that I'm not sure if I am ready for this trip. It doesn't help when my mom continues to tell me to go somewhere they have good hospitals. Hey, I'm not there for the full tour just the tour of the mountains.
All that I've read about my excursion is that this will be a true test of my mind and body. Day one is the hardest as there is more than 10,000 feet elevation gain. And that is only day one. I won't be able to make it out to Colorado to train so I'll be a bit at a disadvantage, but I will have the opportunity to acclimate for 2-3 days before climbing the mountains
I have my work cut out for me. 3 days will be on the trails and right now I'm trying to find any trails around the area to simulate the terrain. I have been told that there will be steep accents and descents with ice patches and cobblestone. Some have even gotten lost and wondered off the course.
I have 7 weeks to go in my training and need to step it up. So if anyone wants to do a workout, let me know. Hey that includes hiking, biking, swimming, spin classes, and aerobics. Also, does anyone know if good trails that I can run on? Let me know....post it here in the comments box. And yes, where it says comments that mean YOU can leave something here for everyone to see.
Happy trails...
All that I've read about my excursion is that this will be a true test of my mind and body. Day one is the hardest as there is more than 10,000 feet elevation gain. And that is only day one. I won't be able to make it out to Colorado to train so I'll be a bit at a disadvantage, but I will have the opportunity to acclimate for 2-3 days before climbing the mountains
I have my work cut out for me. 3 days will be on the trails and right now I'm trying to find any trails around the area to simulate the terrain. I have been told that there will be steep accents and descents with ice patches and cobblestone. Some have even gotten lost and wondered off the course.
I have 7 weeks to go in my training and need to step it up. So if anyone wants to do a workout, let me know. Hey that includes hiking, biking, swimming, spin classes, and aerobics. Also, does anyone know if good trails that I can run on? Let me know....post it here in the comments box. And yes, where it says comments that mean YOU can leave something here for everyone to see.
Happy trails...
Monday, September 8, 2008
Trail Running
I recently got my trail shoes for the Himalayan race and needed to break them in so I decided to do the 10 mile trail by the water this past week. I forgot how tiresome your legs get from the constant changes. It was almost like I was just learning to run. Ok, maybe it wasn't that bad but it sure was challenging. I was happy that I didn't do any face plants but I did come close.
I was out there again today and moved at a quicker pace. Does anyone know of other trails I can run to in the NY/NJ area? I'd like to explore as many as possible before I go to India. I'm sure none of it will be like I will face but at least I'll start to develop the leg strength needed for my daily runs out there.
I was out there again today and moved at a quicker pace. Does anyone know of other trails I can run to in the NY/NJ area? I'd like to explore as many as possible before I go to India. I'm sure none of it will be like I will face but at least I'll start to develop the leg strength needed for my daily runs out there.
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