Lisa Sabin’s - Running And Being

I don’t know how I’ve been able to run at 4:30 am, but somehow I have. It’s been the only time I can get in a run. I see the same people doing the same thing every day. Every time I go to the gym I hope to get my favorite treadmill. It’s amazing, but I really like to be on the end. I guess I’m a little claustrophobic. I don’t like to be up against the wall. A guy got on the treadmill next to me for a couple of minutes and then moved to another treadmill. I ran next to him on a few days ago. Maybe he has a favorite treadmill too or maybe he didn’t want my sweat to land on him. I don’t know. There seems to be a core group of guys who know each other though. He moved over and started chatting with another guy. I didn’t take it personally. I was just glad to zone out on my favorite treadmill!

Workout:

• Type: Run
• Date: 08/19/2008
• Time: 04:30:00
• Total Time: 00:24:04.00
• Average Heart rate: 158
• Max Heart rate: 173
• Calories: 210
• Distance: 3 miles
• Average Pace: 8:01.28/mile

We don’t get snow here in the NW very often. In fact I can’t remember the last time it snowed on Christmas, like it did this year. Yesterday I opted out of my long run to go for lunch and shopping. The weather was 45 degrees and clear. I got up this morning, did some work on the computer and planned to go for a 10 mile run. Well, by the time it was light outside the snow was coming down.

I went to the gym with Phil and Natasha. They practiced volleyball while I ran on the treadmill. I have a couple of downloads from Chris Carmichael and Lance Armstong. One of them is a tempo workout, the other is an interval workout. I decided to do the interval workout, but keep it at a reasonable level today. I’m feeling a little sluggish with all the turkey, potatoes and dressing leftovers we have in the house.

Here is the workout:

10 min warm up
1 min@8.0
2 min@7.1
2 min@8.0
Repeat 5 times. Cool down 10 min.

This gave me a 6 mile workout. I continued to run to make it an hour, which ended up being 7.3 miles. I am having a lot of fun with these podcasts. They help get me through workouts even when I’m not in the mood. I’m always glad I worked out.

Workout:

• Type: Run
• Date: 12/27/2007
• Time: 11:00:00
• Total Time: 1:00:00.00
• Average Heart rate: 161
• Max Heart rate: 172
• Calories: 650
• Distance: 7.3 miles

I wore my New Balance shoes today.  I tried hill walking on the treadmill in between my running bouts. 

Here is the work out I did:

2 min walking 3.0 mph, 2.0 % grade

3 min running 6.5mph, 2.0% grade

Pause - 1 leg back lunges, 2 sets (on treadmill, goal engage glutes)

2 min walking 3.0 mph, 3.0% grade

3 min running 6.8 mph, 2.0% grade

Pause - 2 sets of back lunges

2 min walking 3.0, 4% grade

3 min running 7.0 mph, 2.0% grade

Pause - back lunges

2 min walking 3.0 mph, 5% grade

3 min running 7.1 mph, 2.0% grade

2 min walking 3.0 mph, 6% grade

3 min running 7.2 mph, 2.0% grade

2 min walking 3.0 mph, 2.0% grade

3 min running 7.0 mph, 2.0% grade

I was hoping to get more glute engagement, so that my form didn’t revert to old patterns.  I’m not sure if I was successful or not.  The good news is my feet didn’t hurt during the run.  I tried to be really mindful of keeping an even stride.

Workout:

• Type: Run
• Date: 07/15/2007
• Total Time: 00:35:00.00
• Distance: 3 miles
• Average Pace: 11:40.39/mile

Dean Karnazes will attempt to break the world record by running on a treadmill in Times Square for 24 hours.  He’ll need to run more than 153.76 miles to beat it.

He will start his run at midnight on Thursday night.  Supposedly, he will be suspended between two billboards.  The event will be televised on one of the billboards. The goal is to raise $1 million for Athletes for a Cure Foundation.  The money will go for cancer research.

I am amazed at what this guy can do.  He’s super-human.  I don’t know how he is able to continue running and stay injury free.  I can’t imagine running on a treadmill for 24 hours.  I once ran 13 miles on the treadmill when I was training for a marathon.  I did it because I needed the mileage and the weather conditions outside were icy. 

What does he eat during these events?

He burns so many calories it’s hard to get enough fuel.  He eats whatever he can get his hands on.  He has even ordered pizza on the run! 

The rest of the time his diet is clean, filled with grilled salmon, flaxseed, Bear Naked Granola and yogurt.  The omega 3’s in the flaxseed and salmon are anti-inflammatory and help with muscle stiffness.  The yogurt and granola are low glycemic index foods, which provide long lasting energy.

How does he stay injury free?

Most people become injured by doing too much too soon.  The 10% rule advises that mileage shouldn’t increase by more than 10% each week.  Poor running mechanics can also lead to injury.  Recovery is an important part of training.  Listening to your body is crucial.

Karnazes prefers mountain biking and hill running to traditional strength training.  Hitting the gym is his last resort.  Most ordinary mortals wouldn’t hold up to his kind of training.  It takes dedication, determination, and committment. 

The rewards are a huge sense of accomplishment and an amazing feeling of euphoria.  The euphoric feeling after an ultra marathon can last for weeks. 

I would love to be able to consume pizza without guilt.  I’m all for the runner’s high, but I think I’ll leave the ultras to people like Dean Karnazes!

/interviews/an-interview-with-dean-karnazes-ultramarathon-man-000617.php

http://www.mywire.com/pubs/Esquire/2005/04/01/766759?extID=10037&oliID=229

1. How is treadmill walking/running different from land walking or running?
When walking/running on land, you have to contend with specific environmental conditions; for example, weather conditions such as wind and rain, the changing cant of roads, other traffic, hard sufaces and wet slippery terrain.
Treadmills cannot prepare you completely for running outside. The variation of running outside on different surfaces is actually healthier for your body. Changing the surfaces, speed and incline or decline keep the body from suffering from overuse.
When on a treadmill, your mind and body must contend with a running in a confined space, belt lag, vibration and possible boredom.
Mechanically, your body must contend with landing on a surface that is moving in the opposite direction. The rearward rolling treadmill decreases the need for your hamstrings to pull your upper body forward; however, your hip flexors have to work harder to control your foot being dragged backwards and in pulling your lower leg forward. A decrease in push off ability (caused by the moving belt) further increases the load on your hip flexors.
The treadmill sets an artificial pace that is unchanging in light of indirect factors (e.g., headwind, terrain changes etc). It’s easier to maintain a running pace that would be more difficult outside. For this reason, many who do a lot of training on a treadmill have difficulties in applying the same speed to the hard surface. They may find that they aren’t able to maintain the same pace, and as their mind wonders, their pace decreases.
The impact on skeletal bones may be less on a treadmill because the surface is more flexible and the stride belts cushion the impact.
In terms of energy usage, most research suggests that there is no significant difference between treadmill and land surface running.
2. Is running/walking on a treadmill dangerous?
As with any form of training, overuse injuries are a concern. Mixing up running and walking surfaces help prevent repetitve overload injuries. If possible, alternate between walking/running on the treadmill and walking/running on land. Try utilizing different cardio machines to add variety.
Natural gait and proper body alignment can also be adversely affected. These alterations in gait techniques can be caused by an incline which is too steep or a pace which is too fast or too slow. Body alignment and posture can be compromised. Incorrect alignment can alter the correct force transfer along the body and increase the stress on joints and muscles.
When your foot strikes the treadmill belt, the force through the limb is transferred to the belt, which is travelling in the opposite direction. This impact force causes the belt to stop momentarily (even reverse direction slightly) before belt speed is reinforced by the motor. The amount of belt lag varies with the power of the motor, looseness of the belt, belt speed and weight of the individual. The sharp, reverse-direction acceleration, for a high repetitive duration, may not be complimentary to your body.
The smaller and lighter the treadmill, the more the vibration (especially at the higher speeds). This can be clearly felt when running on a cheaper domestic treadmill compared to the more expensive treadmills found in health clubs. Whole body vibration (over a long period, like truck driving) has been linked to lower back problems.
3. Can muscle imbalances result from continued use of treadmills in training?
This depends of the individual’s technique, previous injuries, speed of training, and type of treadmill. If you have an existing muscle imbalance or injury, the treadmill may not help. The lack of variation may will only prolong recovery.
Thus, in order to prevent muscle imbalance, variety is the key. Either alternate training surfaces or cardio machines. If the treadmill is your only option, alter your training methodology (Inclines, Speed, Interval, and Long Slow Distance, etc).
Sources:
Dave Schmitz PT, LAT, CSCS, PES
Health Services at Columbia
Niki Dobbyn, About: Sports Medicine