Oops, I can't run that fast!
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purple hayes
Frightened Inmate #2
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Joined: 14 May 2002
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 Posted: 09/15/02 - 10:03 Post subject: Oops, I can't run that fast!
I did a little 'speed test' on the treadmill at the Y the other day because lightning got me kicked out of the pool. I rarely run on treadmills (less than 2% of my running).
I did a 2 mile test and came away with a time of 12:08. The grade was set at 0%. I did the first 1.5 miles at the 6:00 min./mile pace and backed off for the last .5 mile to a 6:15 pace.
I had already lifted free weights for 1 hr. earlier in the day and ridden for 2 hrs. (and just a tiny little swim of 250M).
Anyway...I took my new numbers over to the RW site. http://runnersworld.com/home/0,1300,1-51-58-1000,00.html to see what my new paces should be, and I come up with this...
Your easy run training pace is: 8:01
Your tempo run training pace is: 6:40
Your maximum oxygen training pace is: 6:00
Your speed form training pace is: 5:33
Your long run training pace is: 8:01-9:04
Your Yasso 800s training pace is: 3:05 min/800
My problem is this: I don't think I can run that fast on the asphalt. I live in a pretty hilly area and I don't feel that I can maintain those paces.
Is the calculator wrong?
Did I 'test' for too short of a distance?
Am I mentally telling myself that I can't run at those paces when I proved that I could on the treadmill?
My weekly running schedule is ::
Monday ::7 mile recovery run - typically @ 8:45ish pace
Tuesday :: 6.5 mile tempo run - typically @ 7:35ish pace
Wednesday :: 7 mile recovery run
Thursday :: 6.5 mile fartlek run - typically @ 7:45ish pace
Friday :: Off
Saturday :: LSD between 10 and 15 miles - Typically at 9:00 pace, but yesterday's 15 miler was at 9:22 
Sunday :: Off
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genie
Master of Prissface
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Joined: 14 May 2002
Posts: 16194
Location: Finding serenity one day at a time
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Posted: 09/15/02 - 10:26 Post subject:
Well, the 0 grade might have something to do with the speed difference. I think the theory is that you should use a 1% grade to simulate the resistance you'd get from wind and such on a flat outside surface. I know when I was a newbie I did a lot of treadmill running, always at 0 grade, and thought I was a little speed demon til I went outside and got my head handed to me.
I truly do believe a lot of running is mental, so it's possible it is a little of both. Frog said that to me one time when I was asking her how she had managed to make such awesome gains in her speed, before she started doing actual speedwork, and she said what EJ told her is, if you want to run faster, then run faster, basically meaning pushing it a little harder on some, NOT ALL, runs than you normally would. Whether you're a 10, 9, 8 or 7 minute miler, you do tend to get into a comfortable routine where it feels good to run but you're not really wiped out at the end and I think you get complacent at that speed because you can run longer. Thus, you don't push that extra little bit to where you're really spent but you ran faster.
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Pebbles
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Posted: 09/15/02 - 10:53 Post subject:
| genie wrote: | | Well, the 0 grade might have something to do with the speed difference. I think the theory is that you should use a 1% grade to simulate the resistance you'd get from wind and such on a flat outside surface. I know when I was a newbie I did a lot of treadmill running, always at 0 grade, and thought I was a little speed demon til I went outside and got my head handed to me. |
I agree with Genie. I 've been using a treadmill since '93 and I've always read you need to have the treadmill set at least 1% to simulate outside running(my treadmill is always set at 2%). Also you may want to try a little longer time trial, say 5k distance.
This may give you a better indication of you current level of fitness.
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flarunner
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Joined: 30 May 2002
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Posted: 09/15/02 - 20:07 Post subject: Re: Oops, I can't run that fast!
| purple hayes wrote: | | Is the calculator wrong? |
No
| purple hayes wrote: | | Did I 'test' for too short of a distance? |
See below:
| runner's world calculator instructions wrote: | | To use the Training Pace Calculator, follow these simple steps: (1)Input your time from a recent 5-K, 5-mile or 10-K, or a time that you could reasonably complete at one of these distances in your present condition |
| purple hayes wrote: | | Am I mentally telling myself that I can't run at those paces when I proved that I could on the treadmill? |
Yep. It could also be that you might be 'saving' yourself on your runs because you also bike (so much), swim and lift.
G and P are correct about the 0% grade on a treadmill being way easier than the actual road. Try it again for 3 miles at 1% grade and see if the results change.
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purple hayes
Frightened Inmate #2
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Posted: 09/15/02 - 21:02 Post subject:
I realize that a 0% grade really doesn't simulate road conditions, but I did that to help offset the distance that I'd ridden and the fact that I'd spent an hour lifting earlier that day. Maybe that wasn't such a good way to test.
Think I'll head back up there and do 3 miles @ 1% and see what the outcome is.
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jrjo
Gone Fishin
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Joined: 15 May 2002
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Location: Lake Wobegon, MN
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Posted: 09/16/02 - 23:12 Post subject: my caveman brain thoughts
I'm a treadmill skeptic. Mostly it comes from getting on the treadmill leaves you only having to do one thing "keep up". Being on the road takes a whole different mindset, that being "push it". Where a runner's actual fitness level lies has got to be closer to what they can do on the road. I also put little faith in the calibration of the average fitness center maintenance schedule. A whole lot of treadmill success stories get posted of the www, but my own reliance on it last winter for marathon training left me less prepared than where I feel I'd have been had I logged all the miles on the roads.
Whether it's speed or mileage, my caveman brain can't put all my faith in the mills.
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megawill
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Posted: 09/16/02 - 23:45 Post subject: Re: my caveman brain thoughts
| jrjo wrote: | I'm a treadmill skeptic. Mostly it comes from getting on the treadmill leaves you only having to do one thing "keep up". Being on the road takes a whole different mindset, that being "push it". Where a runner's actual fitness level lies has got to be closer to what they can do on the road. I also put little faith in the calibration of the average fitness center maintenance schedule. A whole lot of treadmill success stories get posted of the www, but my own reliance on it last winter for marathon training left me less prepared than where I feel I'd have been had I logged all the miles on the roads.
Whether it's speed or mileage, my caveman brain can't put all my faith in the mills. |
Excellent point.
PH just for grins you should try a different 'mill next time...As John says, these things are notoriously inaccurate when calculating speed/mileage. Who knows, maybe what you thought was a 2 mile run on the mill was more like 1.8 or 1.9...
---
megawill
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purple hayes
Frightened Inmate #2
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Joined: 14 May 2002
Posts: 14462
Location: ON YOUR LEFT!
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Posted: 09/17/02 - 05:26 Post subject:
OK, I'll try a different treadmill, but the ones at my Y are all less than 2 months old.
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copteacher
Adjunct
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Joined: 08 Jun 2002
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Location: Teaching in the Halls of Justice
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Posted: 09/17/02 - 07:09 Post subject:
my treadmill is acurate/i always use the grade at 2.0 also
it is nice beause it keeps ypu running at a steady pace
i notice when i do run on roads i am much more consistent
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