Without any fresh snowfall in the last couple of weeks, the roads are clear enough to venture outside for my long run. After doing my last two long runs on the treadmill I was very relieved to be able to run outside today. If there's no other option I will do my training on a treadmill - even my long runs. And I have done a three-hour run on the treadmill before.
But if possible, I will always opt to run outside. I can deal with a chilly -7 degrees, which it is today, especially because it is also sunny and dry. Wearing two dry-fit long-sleeve tops, tights and shorts with fleece gloves and a hat, I warm up quickly. I've brought one energy bar and one caffeine gel, as well as a bottle of water.
It is so nice to run outside. I do my usual out-and-back trick. Mentally I only think about running 1 hour and 20 minutes one way. Then I turn around and run the same way back, which gives me the nice feeling that I am on the home stretch.
The first 2 hours and 10 minutes I am fine. But the final 30 minutes don't feel so smooth. Luckily I have no other option than to complete my run if I want to get home. (Not that I would have cut it short anyway, but it saves me from thinking about the possibility.)
Unfortunately most of that final 25 minutes is uphill - argh. I just grid my teeth, try to relax my tight and sore muscles as much as I can and stay focused.
That hot shower is around the corner, around the corner, past that little uphill. I am so sore when I finish, more than I expected - and I think the cold has a lot to do with it. Even though I feel warm enough, my muscles are affected by the freezing temperatures.
It feels so good to stop and I am pleased to see the clock showing 2hrs 40mins. It astonishes me every time that long runs can feel so tough, as if you have never run that distance before, even though I have done so - and further - many many times before.
After a long hot shower and some food I feel much, much better. I hope I can run outside again next week because I will also have to do an easy 30min run in the afternoon, following a morning session of 2hr 40min.
January 27, 2009
January 22, 2009
A Few Thoughts on Treadmills
Having been a runner for more than 12 years now, I have often run on treadmills for various reasons.
It can be safer than running outside, for example, if you need to do a run early in the morning or late at night. Sometimes weather conditions such as snow and ice make the treadmill a better option like has been the case for me here in Squamish at the start of the year.
While you should be able to run anywhere and it is a great way to explore new places, sometimes it may be better to run on your hotel's treadmill if you are unsure.
Whatever the reason, running on a treadmill has many advantages. You can keep track of the distance you've covered and the speed you're running at, you can choose to stay flat or tackle a few hills and your water bottle and/or a gels/energy bars are within reach without having to carry them.
Another benefit of treadmill running is that you can test your willpower. There is nothing stopping you from simply getting off at any point. When you are running outside, and you're a 30-minute jog from your home I suppose you could stop and walk home or take a cab - but it doesn't make much sense and is less tempting.
By contrast, a treadmill doesn't take you from A to B. So it is great mental training to do your workout as planned.
I've never owned a treadmill but have recently started doing some research on whether it may be worth buying one for at home.
During this winter, when bigger than average snowfalls made running outside next to impossible, I opted to become a member of a local gym. I have so far tried out two of their treadmills.
Mostly I have run on a treadmill by TechnoGym which I quite like. The buttons to change speed are very responsive and the surface is comfortable without being too soft. (I never quite realized how expensive treadmills could be, particularly those used in gyms and hotels.)
Speaking of speed, I don't worry too much about it in absolute terms. It is hard to translate the speed you run on a treadmill to your speed on the road, partly because of calibration differences and partly because of the lack of wind and of course the movement of the band.
I simply aim to run on the same treadmill so I can use the speed in that workout to compare with the speeds I did in previous workouts. Mostly I run on feel, ie if my running program tells me to do an easy run I simply play around with the speed until I find one that feels `easy' for me. Then in speed sessions, I crank up the speed as high as I can tolerate for the type and number of repeats I have to do.
I think you have to take the treadmill simply for what it is: a means to run when for whatever reason you are not able to do so outside. Don't worry too much about the specifics - just do your workout the way it is intended to be done, ie recovery pace, or a more intense pace as in a speed session, or settle into the speed you'll be comfortable with for your long run.
Then just forget about your ability to get off the treadmill, listen to music, watch TV, chat to the person on the treadmill next to you, or think about your running goals, the next holiday, etc. Sometimes it is very nice not to have to pay attention to anything else than keeping up with a moving band.
Going back to the research on purchasing a treadmill for home use, it seems that for the amount and type of running Tim and I do (7 hours a week for me and about 4 1/2 for triathlete Tim currently), it seemed that we would need something sturdier and more durable than anything under $1500 has to offer.
At a fitness store we visited last weekend the treadmills on offer were by Precor and PaceMaster. The prices of the treadmills on display varied from $1800 (the cheapest PaceMaster on sale) to $3500.
For our needs, it seemed that both a PaceMaster for $1800 and a Precor for $2800 would do the trick. But it is a large investment - and while I do think treadmills offer fantastic advantages, if possible I will choose a run outside any day. And I was able to do so this week already.
Some treadmill reviews are offered here:
It can be safer than running outside, for example, if you need to do a run early in the morning or late at night. Sometimes weather conditions such as snow and ice make the treadmill a better option like has been the case for me here in Squamish at the start of the year.
While you should be able to run anywhere and it is a great way to explore new places, sometimes it may be better to run on your hotel's treadmill if you are unsure.
Whatever the reason, running on a treadmill has many advantages. You can keep track of the distance you've covered and the speed you're running at, you can choose to stay flat or tackle a few hills and your water bottle and/or a gels/energy bars are within reach without having to carry them.
Another benefit of treadmill running is that you can test your willpower. There is nothing stopping you from simply getting off at any point. When you are running outside, and you're a 30-minute jog from your home I suppose you could stop and walk home or take a cab - but it doesn't make much sense and is less tempting.
By contrast, a treadmill doesn't take you from A to B. So it is great mental training to do your workout as planned.
I've never owned a treadmill but have recently started doing some research on whether it may be worth buying one for at home.
During this winter, when bigger than average snowfalls made running outside next to impossible, I opted to become a member of a local gym. I have so far tried out two of their treadmills.
Mostly I have run on a treadmill by TechnoGym which I quite like. The buttons to change speed are very responsive and the surface is comfortable without being too soft. (I never quite realized how expensive treadmills could be, particularly those used in gyms and hotels.)
Speaking of speed, I don't worry too much about it in absolute terms. It is hard to translate the speed you run on a treadmill to your speed on the road, partly because of calibration differences and partly because of the lack of wind and of course the movement of the band.
I simply aim to run on the same treadmill so I can use the speed in that workout to compare with the speeds I did in previous workouts. Mostly I run on feel, ie if my running program tells me to do an easy run I simply play around with the speed until I find one that feels `easy' for me. Then in speed sessions, I crank up the speed as high as I can tolerate for the type and number of repeats I have to do.
I think you have to take the treadmill simply for what it is: a means to run when for whatever reason you are not able to do so outside. Don't worry too much about the specifics - just do your workout the way it is intended to be done, ie recovery pace, or a more intense pace as in a speed session, or settle into the speed you'll be comfortable with for your long run.
Then just forget about your ability to get off the treadmill, listen to music, watch TV, chat to the person on the treadmill next to you, or think about your running goals, the next holiday, etc. Sometimes it is very nice not to have to pay attention to anything else than keeping up with a moving band.
Going back to the research on purchasing a treadmill for home use, it seems that for the amount and type of running Tim and I do (7 hours a week for me and about 4 1/2 for triathlete Tim currently), it seemed that we would need something sturdier and more durable than anything under $1500 has to offer.
At a fitness store we visited last weekend the treadmills on offer were by Precor and PaceMaster. The prices of the treadmills on display varied from $1800 (the cheapest PaceMaster on sale) to $3500.
For our needs, it seemed that both a PaceMaster for $1800 and a Precor for $2800 would do the trick. But it is a large investment - and while I do think treadmills offer fantastic advantages, if possible I will choose a run outside any day. And I was able to do so this week already.
Some treadmill reviews are offered here:
January 21, 2009
Accomplishing the Ultimate
From Running Within by Jerry Lynch and Warren Scott (I read this amazing book before running the 2003 Gold Coast marathon where I finished in 3hrs 24mins, 45 minutes faster than ever before:
"... you totally give in to the natural environment and movement of your body. Tune into your form, pace, stride and fluid movement. Notice how running elevates your spirits and enlivens your body. When you feel this strong connection, you begin to experience the Zen state of satori - the union of body, mind and spirit. Such a union enables you to experience the ultimate in running...
"You no longer feel separated from your body: you again become one with the rhythms of nature and somehow feel in sync with them, the way running was meant to be. With this experience, you encounter for the first time, perhaps, the beauty of being alive and the truth about full-spectrum fitness for the ultimate game of life.
"Many people claim running is boring. There is no way that one could respond to that opinion. One simply must experience the passion, ecstasy and joy; the carefree lightness; the tranquil calm and vulnerability that such movement and play create. Running up a mountain in a relaxed state creates an opportunity to play like a child without concern about whether you will reach the top or whether it will hurt."
"... you totally give in to the natural environment and movement of your body. Tune into your form, pace, stride and fluid movement. Notice how running elevates your spirits and enlivens your body. When you feel this strong connection, you begin to experience the Zen state of satori - the union of body, mind and spirit. Such a union enables you to experience the ultimate in running...
"You no longer feel separated from your body: you again become one with the rhythms of nature and somehow feel in sync with them, the way running was meant to be. With this experience, you encounter for the first time, perhaps, the beauty of being alive and the truth about full-spectrum fitness for the ultimate game of life.
"Many people claim running is boring. There is no way that one could respond to that opinion. One simply must experience the passion, ecstasy and joy; the carefree lightness; the tranquil calm and vulnerability that such movement and play create. Running up a mountain in a relaxed state creates an opportunity to play like a child without concern about whether you will reach the top or whether it will hurt."
Contest Within
When it comes to my training and results as a runner, I've been told many times by people, runners and non-runners alike, that I must be "so disciplined". Since June 2005, I have been training mostly five days a week nearly every week.
When I didn't run it was because my body and mind needed to recover from a race that was marathon distance or longer. Since June 2005, I completed a 100km off-road footrace (Oxfam Trailwalker), a 46-kilometer trail race (Six Foot Track), and five marathons (Gold Coast 2x, Canberra, Vancouver and Victoria).
After each of the above races I took a break from training, ie no running for a week, followed by a week of easy runs as I pleased before resuming my training program. While I've also raced in numerous 10kms and half marathons, recovery from these races does not require a break from running, just perhaps a week without any speed work.
I rarely miss a training session, and never just because I don't feel like training. That doesn't mean that I always feel like doing my training, particularly when it is too cold or too hot outside, or I feel tired, or lack time. But I know that once I start running, I will enjoy it. And on the rare occasion that I don't enjoy the training itself, I will feel so much better after my run.
To me discipline has been creating a habit motivated by enjoyment. I love the sensation of running, mentally and physically. Yesterday's run, for example, was an easy 50 minutes. While it was a chilly 5 degrees, a bright sun in clear skies warmed up the day.
Within a few minutes of running, my mind and body relaxed into an easy rhythm moving with my lungs, arms and legs. I basked in the sun, and took in the sight of the mountains and the rock climbers that found it warm enough to cling onto the Smoke Bluffs rocks in mid-January.
I find immediate rewards in running, as well as long-term payoffs, therefore I find being disciplined about doing it easy. I think my real discipline is tested in speed sessions and long runs.
This is where the mind needs to control the body to perform outside of comfort zones. During these runs, the amount of discipline mustered makes a crucial difference. On easy runs my mind can do whatever it wants, as my body is comfortable. But in speed sessions, my body is extremely uncomfortable which it doesn't want to be.
As with all uncomfortable situations in life, the way your mind deals with them determines the outcome. The same goes for running. Let's take the speed session that I find typically the toughest to deal with mentally: 2x 1500 meters, followed by 2x500 meters. My coach will give me goal times that he thinks I should be able to run based on recent results.
His time goals are achievable but typically only just. I know this from experience, so that is my first mental challenge: I know beforehand that I will have to push my body close to its limits. That is going to hurt, mentally and physically. The first 1500 meters will be OK, but it will also determine how the other three repeats will feel and go.
While I have to achieve my time goal, I also have to make sure I don't spend all my energy on that first repeat and have nothing left for the other three. But I also don't want to run too easy, because then it will take me more time to complete the distance than I am allowed. As you can probably tell by reading this, it is easy to overanalyze and psyche yourself out before even having started.
So that is where you need the discipline to control your mind. You must focus, don't allow it to decide beforehand that it will be too hard or too painful or too impossible. You must especially focus on the here and now each step of the way. Do not think about the previous steps and don't think about the steps you still have to take. Relax mind and body, and focus on making each single step the best possible to achieve your goal.
Another mental example are my weekly long runs which are set at 2 hours and 40 minutes in the coming two weeks. While I know my body is ready and capable or doing so, my mind may come up with excuses.
If I allow myself to think after 40 minutes of running that there are two more whole hours - or 120 minutes - to go, I may not feel like continuing. But if I `trick' my mind by, for example, thinking about the run as two parts, each of 80 minutes, it will be easier to deal with.
When I run alone, as I have done mostly since moving to Canada, I typically will do an out and back course on my long runs. That way I only think about running 80 minutes one way, quite manageable. When I reach that point, I simply turn around and retrace my steps.
The mental benefit is that even though I still have another 80 minutes to go, I am able to tell myself (and trust me, I do repeatedly) that I am on the homestretch.
While this may seem far from enjoyable, these thoughts are only a small part of what I think about during a long run. Most of the time is spent thinking about my next key goal, the Vancouver marathon, or the two shorter races I plan to do in between, the First Half marathon in February and the Vancouver Sun Run 10km in April, or I think about things that have absolutely nothing to do with running.
I may think about answers to questions, ranging from irrelevant to meaningful, family, friends, future and - my favorite - nothing whatsoever. This latter state is rare and I truly enjoy it when it occurs. It can happen during easy runs when I am either very relaxed or extremely tired - but it also may happen during a speed session or race when you are completely focused on what you are doing.
This state typically allows you to perform to your true potential, and is often referred to as Being in the Zone.
Below is a paragraph from Running and Being by George Sheehan:
“Discipline in running, discipline in training, comes easily. Discipline in real life is another story. The mind and the will and the imagination are not as easily controlled as the legs and the thighs and the panting chest. Running, of course, helps. The art of running, as Eugene Herrigal wrote of the art of archery, is a profound and far-reaching contest of the runner with himself.”
When I didn't run it was because my body and mind needed to recover from a race that was marathon distance or longer. Since June 2005, I completed a 100km off-road footrace (Oxfam Trailwalker), a 46-kilometer trail race (Six Foot Track), and five marathons (Gold Coast 2x, Canberra, Vancouver and Victoria).
After each of the above races I took a break from training, ie no running for a week, followed by a week of easy runs as I pleased before resuming my training program. While I've also raced in numerous 10kms and half marathons, recovery from these races does not require a break from running, just perhaps a week without any speed work.
I rarely miss a training session, and never just because I don't feel like training. That doesn't mean that I always feel like doing my training, particularly when it is too cold or too hot outside, or I feel tired, or lack time. But I know that once I start running, I will enjoy it. And on the rare occasion that I don't enjoy the training itself, I will feel so much better after my run.
To me discipline has been creating a habit motivated by enjoyment. I love the sensation of running, mentally and physically. Yesterday's run, for example, was an easy 50 minutes. While it was a chilly 5 degrees, a bright sun in clear skies warmed up the day.
Within a few minutes of running, my mind and body relaxed into an easy rhythm moving with my lungs, arms and legs. I basked in the sun, and took in the sight of the mountains and the rock climbers that found it warm enough to cling onto the Smoke Bluffs rocks in mid-January.
I find immediate rewards in running, as well as long-term payoffs, therefore I find being disciplined about doing it easy. I think my real discipline is tested in speed sessions and long runs.
This is where the mind needs to control the body to perform outside of comfort zones. During these runs, the amount of discipline mustered makes a crucial difference. On easy runs my mind can do whatever it wants, as my body is comfortable. But in speed sessions, my body is extremely uncomfortable which it doesn't want to be.
As with all uncomfortable situations in life, the way your mind deals with them determines the outcome. The same goes for running. Let's take the speed session that I find typically the toughest to deal with mentally: 2x 1500 meters, followed by 2x500 meters. My coach will give me goal times that he thinks I should be able to run based on recent results.
His time goals are achievable but typically only just. I know this from experience, so that is my first mental challenge: I know beforehand that I will have to push my body close to its limits. That is going to hurt, mentally and physically. The first 1500 meters will be OK, but it will also determine how the other three repeats will feel and go.
While I have to achieve my time goal, I also have to make sure I don't spend all my energy on that first repeat and have nothing left for the other three. But I also don't want to run too easy, because then it will take me more time to complete the distance than I am allowed. As you can probably tell by reading this, it is easy to overanalyze and psyche yourself out before even having started.
So that is where you need the discipline to control your mind. You must focus, don't allow it to decide beforehand that it will be too hard or too painful or too impossible. You must especially focus on the here and now each step of the way. Do not think about the previous steps and don't think about the steps you still have to take. Relax mind and body, and focus on making each single step the best possible to achieve your goal.
Another mental example are my weekly long runs which are set at 2 hours and 40 minutes in the coming two weeks. While I know my body is ready and capable or doing so, my mind may come up with excuses.
If I allow myself to think after 40 minutes of running that there are two more whole hours - or 120 minutes - to go, I may not feel like continuing. But if I `trick' my mind by, for example, thinking about the run as two parts, each of 80 minutes, it will be easier to deal with.
When I run alone, as I have done mostly since moving to Canada, I typically will do an out and back course on my long runs. That way I only think about running 80 minutes one way, quite manageable. When I reach that point, I simply turn around and retrace my steps.
The mental benefit is that even though I still have another 80 minutes to go, I am able to tell myself (and trust me, I do repeatedly) that I am on the homestretch.
While this may seem far from enjoyable, these thoughts are only a small part of what I think about during a long run. Most of the time is spent thinking about my next key goal, the Vancouver marathon, or the two shorter races I plan to do in between, the First Half marathon in February and the Vancouver Sun Run 10km in April, or I think about things that have absolutely nothing to do with running.
I may think about answers to questions, ranging from irrelevant to meaningful, family, friends, future and - my favorite - nothing whatsoever. This latter state is rare and I truly enjoy it when it occurs. It can happen during easy runs when I am either very relaxed or extremely tired - but it also may happen during a speed session or race when you are completely focused on what you are doing.
This state typically allows you to perform to your true potential, and is often referred to as Being in the Zone.
Below is a paragraph from Running and Being by George Sheehan:
“Discipline in running, discipline in training, comes easily. Discipline in real life is another story. The mind and the will and the imagination are not as easily controlled as the legs and the thighs and the panting chest. Running, of course, helps. The art of running, as Eugene Herrigal wrote of the art of archery, is a profound and far-reaching contest of the runner with himself.”
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