Still tired this evening, but I wanted to get in a swim. I'm doing a triathlon in June - international distance (0.9mi swim, 26mi bike, 6mi run) - so I need to spend some time in the pool. As a warm-up, I did another three miles on the treadmill.
mile 1: 8:05
mile 2: 8:01
mile 3: 8:49
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Hello again. How would you say your times outdoors compare to treadmill times? I do have a slight worry that the mile times i'm doing on the tread might be too 'passive' and not indicate a time i would get on a track or such..
I mainly try to compare treadmill to treadmill times, and do my miles on the track, but in general, I think doing 5 miles on the treadmill is pretty similar to 5 miles outside. I have a friend who is a sub-2:30 marathoner, and he thinks the treadmill is 5-10% easier than outside. I used to think that was the case, but I can't come up with any good reason why this should be. My outdoor times suggest otherwise, in fact - for example, my 6mi on day 86 was 51:29 -with two hills, some traffic lights, and wind, and it was still faster than my 6mi treadmill on day 83. Hard to compare runs on different days, and either distance measurement could be off enough to swamp the time difference, so I think for my purposes it is fair to see them as roughly equivalent workouts.
I haven't tried a mile for time on the treadmill, but sometimes I do quarters, and they hurt about as much as the real thing.
One other point is that I do feel I have different form on the treadmill - more upright, less pushoff. There is some further discussion about treadmills back on day 14: http://sub-5.blogspot.com/2007/01/day-14-intervals.html
what kind of times are you posting on the treadmill? are you doing any track work at all?
Thanks a lot for the feedback. It'd be really discourageing to get a 5min mile or near it and find my outdoor pace to be far behind! I'm not doing any outdoors running at the moment but in summer i had a fairly regular run of 5 or 6 miles and occassional 10m run. Times for those (along Regents Canal) went from 6.30 to 8m per mile and probably averaged 7.15-7.30. I'm a lot more cautious about stamina on the longer runs. As the nights drew in i went back to the gym/treadmill . I've always generally just had a mile warmup run in the gym before a weights session in that am trying to get to a 5min mile time.
Anyway! A month or two ago i was maxed at 6min miles. 5m30 is now my regular runtime, and i did 5.22 the other day. I'm finding a big lactic/kick difference now making these last few increases and am doing other stuff to strengthen the legs. I've never been on a track in my life. I did think it might be a lot harder.. but then again, i bet that rubber really gives you a nice spring.. and the shoes would be light and with better grip? Hows the adductor? I still feel the tear everytime i stretch as it healed short. I just have to remind myself not to force it.. btw.. 2.30 for a marathon?? Bejesus. I kinda have it in mind that i'd like to build up to marathon distance once i achieve a 5min mile. But no way would i be aiming for that sort of time lol
you are really knocking on the door at 5:22. You should try to work in some intervals - 8x200m or 6x400 at 5min/mi pace or better. Treadmills at my gym only go to 12mph, so it is hard to do speed workouts on them, especially trying to slow the machine down at the end of each sprint.
the 2:30 marathoner is not me, btw. I'm an hour slower in my last one.
Mate, 3.30 for a marathon is still damn good and the time i hope i might get if/when i do one. Re: the mile times the intervals sound a good idea. As the days get longer i might be able to get down the canal again and do intervals between the bridges. I used to sprint near full tilt between on bridge and recover the next. 200m gaps on the treadmill just sounds a bit impractical with all the adjustments you have to make and then the time it takes it to actually shift gear. When i do the mile itself i ease up the first 200m and run a total of 1.8km so that i've run the mile at desired pace. Are your treadmills actually in mph there? Wish these were.. lot less hassle! Hmnn.. i like the idea though.. 8x200 till you get used to it, then the 4x400.. seems a good way to get the max throughput adapted quicker, and i think the former is manageable now. Thanks for the tip!
Well.. tried that today. Over 3 splits i managed just shy of a mile at 5min pace or under. Unfortunately one of the machines i did a slpit on kept reporting that it couldn't achieve the target pace. Subjectively it felt there though.. perhaps some of them can't track properly at pace?
I'd had a day or two off and the legs felt strong so i went for that. Wasn't too bad at all. One of my splits was 700m, one at 600m and one at 500m.. all with about 100m to bring the machine to speed.. so i think i did in all about 1500m of the pace. Wasn't anywhere near as bad as i was expecting.. but i think a lot of that is to do with the rest time i'd had. Will be trying again in future to do 3x600m splits at those speeds! :)
i've had a lot of the same problems on the TM: tough getting up to speed, very tough trying to downshift, and sometimes the TM thinks it knows better and decides it can't get to the target pace. I also worry that at higher speed, the belt feels like it is slipping sometimes. But if a track is not convenient, the TM is a good alternative. Sounds like you are almost there!
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