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Treadmill & Outdoor Running Matt Ebersole for Coaches Contact February 2007 (Updated November 2018)

· With winter weather coming soon I am frequently asked about the correlation of treadmill versus outdoor running. The major factors are related to impact and overcoming air resistance.

· The body and mind become very efficient at processing information to attenuate shock rather than slamming the foot down on the ground. Too much treadmill running tends to change how one lands because most treadmills are much more forgiving. Returning to harder surface require a little time to re-learn how to land softly.

· The other issue is that your glutes and hamstrings are not used as much during fast running on the treadmill as they are outside.  Maintaining strength training and easing into fast speedwork outside after a prolonged break from fast outdoor running will keep your injury risk low.

· To make up for the difference of air resistance, using an incline of 1-2% is ideal.

· You may also notice a higher heart rate on a treadmill at the same speed than outdoors.  Because you are not being cooled by moving air the heart rate tends to elevate and stay higher on a treadmill. Simply using a fan can help this problem.

· Treadmills can be helpful by making it possible to get in quality workouts when conditions outside are just not safe or conducive to faster paced efforts.

· Keep in mind watches cannot really measure treadmill distance.  They can be somewhat close at a consistent speed, but once you start changing speeds the measurement becomes far less accurate.  Manual splits based on the treadmill distance will solve this problem.

Fifteen Marathon Fails

Training

Excessive stoppage time in training.  Mental, muscular, and aerobic tension are limiting factors and time outs limit training effect.

Too many slow long runs second only to not enough long runs.

Not racing enough.  Predict maximum efforts from maximum efforts.

Failure to dial in nutrition for race weekend.

Looking for signs of fitness.

PreRace

Burning too much energy before the start.

Arriving at the start line too light.  Fuel & hydration will have you up a few lbs.

Hyper Split Focus.  Splits take care of themselves when the effort is right.  Forcing splits is a killer.

Wish pace instead of goal pace.

Not thinking through how it should feel throughout the race.

Racing

Trusting GPS.  Turn off auto splits and use course markers.

Bouncing to keep the pace slow enough.  Results in slower with more pounding.

Failure to fuel enough early enough.  20M is half way and everything you do to get to 20 is setting up a successful or failing last 10K.

Going for broke too soon.  You can be in 3:02 shape and run 3:19 by trying to run 2:59.

Failure to recognize waves of feeling good and bad.  The longer the race the more it is possible to overcome bad spots.

Strength Training

Intro

95% Goal

Cheat Sheet & Video

Current Issues & Problematic Areas

Prevention

            Habit vs Kick Ass

            WU/CD

            Tension

            Stretching Pre/Post

            Dynamic Options Stairs/Drills

            180

            Posture

            Shoes

            Run More

            Aerobic Intervals

Simple Seven

            Quads

            Hamstring Curls

            Hip Flexor

            Glute Contractions

                        1, 2, 3

            Magic Hip

            Straight Leg Clamshells

            Calf Raises

Bonus

            Back Extensions

            Crunches

            Ant Tibialis Raises

Post Run

            Stretching     

            Foam Rolling

            Hip Alignment

2018 Race Calendar

March 10 Anthem 5K Fitness Classic

March 10 Great North 10K & 5K

March 10 Indy Miler Series 6 Mile

March 24 Rodes City Run 10K

March 24 Sam Costa Half & Quarter Marathon

March 25 Shamrock Shuffle 8K

March 31 Carmel Marathon, Half Marathon, 8K

April 7 Papa John's 10 Mile

April 7 Indy Miler Series 10 Mile

April 16 Boston Marathon

April 28 Kentucky Derby Festival Half Marathon

May 5 Indianapolis Mini Marathon

May 26 Bayshore Marathon, Half, 10K

June 7 Monumental Mile

June 16 Steamboat 4M & 15K

July 4 Peachtree Road Race 10K

August 4 Personal Best 5 Mile

September 29 Indy Women's Half Marathon, 5K

October 6 Indianapolis Half Marathon, 5K

November 3 Monumental Marathon, Half Marathon, 5K

2019 Race Calendar

February Groundhog 7M

February Polar Bear 5M, 5K or Bear (Both Races)

Rose Scovel's Clinic Notes for 9/21/16 (edited)

Strength 9/21/16
Starting exercise list will be posted on the PBT site.

If exercises do not feel good or do not feel effective, drop them and find something better.

2-3 weeks for 10-20:00 is enough to be very effective, if it is consistent.

2 sets to fatigue (not failure should do it).

Rotate through the workouts within the time allotment so you get a good variety.  Keep adding new exercises to replace those that do not meet our criteria of feeling good and being effective.

Wednesday and Sunday are good days for leg exercises bc it reduces effect on quality runs.  If you just do a few each day it will not have a negative impact on the workouts.

There are not too many fast distance runners that are heavy, but more important than being lighter is strength to mass ratio.  A few pounds heavier and a lot stronger is much better than lighter.
Our focus is to keep balance between the prime movers and the supporting muscles that tend to be the root of most injuries.

Race Readiness 9-21-16
5 marathon fails
1. Long slide – Not enough weekly or long run mileage to maintain a pace for the distance.
2. Light switch – Glycogen depletion.  We start with 20M of carbs and need to take in 6M during the race.  Dehydration is slower but just as deadly.  Will is not enough to get through these limiting factors.
3. Derailed trail – A good race plan with entail recognizing what the day has to offer or a great day will snowball towards a cautionary tale.
4. Locked up- Don’t ask you body to go 25% further and 30-60 seconds faster than you have trained to run or you it will end bad.  Long runs and plenty of faster running will prepare you for the specific demands of the last 5-10K.
5. DNS-Don’t fly to close to the sun to often or you will be the fittest cheerleader on the course.

At the start line hydration and glycogen store should be full.  Be 2-3 lbs heavy

Human body can store about 20 miles worth of carbs.  Need 600 more to finish a marathon.

Have breakfast ~90 minutes before

6-8 oz water every 20 min

Do not rely on GPS on race day especially if you race involves tall buildings. 
Start the race as a cautious pessimist.

At some point you will realize what the day has to offer and how you are feeling – become a realist.

With as many as 10 miles to go and you know it is your day, become an optimist and go get it. 
First 5 miles - feel relaxed/too easy
5-13 - Stay relaxed and controlled and get into your rhythm and on pace.
13-20 – Adjust based on conditions and how you are feeling.  This is your last chance to slow down voluntarily.

20 miles is the halfway point. Break the remainder into manageable increments. 
Save half of your mental energy for the last 10K to 10M.  This is where the race starts and why a marathon is a big deal.  Anybody can run goal pace for 20 miles.