Moving Forward

Many had today off from work in celebration of Martin Luther King Jr. Day.  If you were one of those who were fortunate enough to have this day off I hope you enjoyed every moment.

Today after work I decided to tackle an obstacle I have not approached in well over a year if not longer.  The treadmill! Last year I ran 1,274 miles, all outside in the fresh air in all different degrees of temperature and weather conditions.  I never really gave the treadmill a second thought or consideration because to me the treadmill holds negative experiences of pain and injury.  
Lately, I’ve felt something lacking in my training schedule was being able to control speed and tempo workouts.  I have this weird habit of automatically slowing down when I see that my Garmin screen is displaying paces under 8:30.  Keep in mind that I may be feeling great running along at what feels like a comfortable clip but then I look down and I immediately pull back.  What is that about?  

During my chiropractic appointment last week I brought up the subject of the treadmill to get his thoughts on how my body would handle the change.  We’ve been working together for over 2 years and I feel that I am a stronger runner because of his care.  He finished by saying that I am a different runner than I was and he believed that even though running on a treadmill requires a slight change in the biomechanics of my stride, I should be fine.

So after not running yesterday I thought I would stay after work today and run on the treadmill in our company gym.  What the heck, it is worth a try, right? Now don’t get me wrong I will not become a treadmill convert, but maybe once a week to get a controlled speed workout will benefit my running goals.  

While looking around online for a good treadmill workout I opted to start with this one from competitive masters runner Melissa Trunnell.  
Workout: The Pyramid 

Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline
2-3 minutes recovery @ flat jog
Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline
2-3 minutes recovery @ flat jog
Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2-3 minutes recovery @ flat jog
Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2-3 minutes recovery @ flat jog
Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline
2-3 minutes recovery @ flat jog

So dummy me, choose the wrong workout to start with.  Logically anyone looking at the Pyramid would notice right away that this is not a workout for speed, but hill work.  What’s wrong with me?  I made it past the first two sets and was done with that!  I went freestyle after that pushing my pace in 1/4 mile intervals with 1/4 mile recoveries.  Seemed to get the job done, but to be honest I hated every step.  It was the longest 4 miles of my life!  I would prefer to be out in the cold winter winds than trudging along on the treadmill.  Will I give it another go? Maybe but not happily. 

I’m Listening:  I need help!  What is your favorite treadmill speed or tempo workout?  

Closing Thought:  “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”  – Martin Luther King Jr.