My treadmill has been working overtime lately — no, I'm not going soft (I hope!), just not feeling inclined to run in the dark and cold after I've cycled to and from work. According to Strava my cycling mileage is averaging 189 kilometres per week. My running mileage over the past six weeks has averaged 26 kilometres per week — scarily low for a person who used to thrive on 80 to 100 kilometres per week. I'm sure the cycling mileage is preventing my aerobic condition from declining, while I'm doing just enough running so the legs don't forget how to run!
The video below shows me running on the treadmill at a speed of 12 kilometres per hour (5-minute ks). I normally run intervals, strides and short tempo runs on the treadmill. With the machine set at a steady speed I've been playing around with varying my cadence and stride length. A fast cadence (180 plus) feels rather stressful on the treadmill. When I run with a slower cadence, pushing harder off the belt (not over-striding) I feel more relaxed and less in danger of flying off the back of the bloody thing!
I'm still racing okay — 6k at Stromlo yesterday in 28:40 at an average heart rate of 143. I ran a bit soft in the last 2k lap as I wasn't being challenged from behind and Speedygeoff was almost out of sight ahead. The course was slightly long as rope barriers were in use on two corners to give the trampled grass a break. Lap splits had been 9:26, 9:26 and 9:48. Next Saturday I'm racing 12k on the same course — man is that going to be hard!
The video below shows me running on the treadmill at a speed of 12 kilometres per hour (5-minute ks). I normally run intervals, strides and short tempo runs on the treadmill. With the machine set at a steady speed I've been playing around with varying my cadence and stride length. A fast cadence (180 plus) feels rather stressful on the treadmill. When I run with a slower cadence, pushing harder off the belt (not over-striding) I feel more relaxed and less in danger of flying off the back of the bloody thing!
I'm still racing okay — 6k at Stromlo yesterday in 28:40 at an average heart rate of 143. I ran a bit soft in the last 2k lap as I wasn't being challenged from behind and Speedygeoff was almost out of sight ahead. The course was slightly long as rope barriers were in use on two corners to give the trampled grass a break. Lap splits had been 9:26, 9:26 and 9:48. Next Saturday I'm racing 12k on the same course — man is that going to be hard!
8 comments:
Interesting video Ewen! When I run on a T/M I seem to run on my toes a lot more. Not sure why. I sometimes even end up with sore calves as a result! You are right -- indoor running, given freezing temperatures, is tempting. Stupidly, I made the mistake of running a 9kms fun run here at the coast yesterday in too many layers... and was way too hot! It was a stunning morning and quite warm! [Miranda]
Thats interesting Miranda. In that video I'm touching with my heels but most of the pressure is on the mid-foot. When I set it at 13-14 kph (almost sprinting for me!) it feels like I'm more fore-foot. Jealous of the coast! I have the too many layers problem when cycling - always end up sweating.
I won’t sugar coat what I’m about to say because I think you deserve better Ewen. So that said, what on earth is all that clutter on your fridge! You’re not one of those ‘I collect magnet’ types are you? Or are they postcards? Yeah, mid-foot for sure, nice work and all the best for Saturdays 12k.
Haha Mark. Both! I was a fridge magnet collector but my enthusiasm waned when I ran out of room ;-) Still enjoy receiving postcards. In my defence, it takes up less room than an elephant collection. Going for a short taper for Saturday - that's how seriously I'm taking it.
Good luck on the 12 k today. Well, often we say congrats for the performances on the races but now I prefer to say "congrats" for your runs on the "dreadmill": I hate it!!!!!
Thanks Stefano - the 12k went well! I survived :) Yes, I understand. But the 'dreadmill' is not so bad for short runs and intervals - especially when it's freezing outside!
I like that mid-foot landing. On a treadmill it always makes a noisy slapping sound. But the treadmill does allow you to get a good quality video recording of your footfall
Canute, I like that too. The GoPro can film at 240 frames per second (that video is 120) and I plan to do another video running faster to see what it looks like.
Post a Comment