My first workout back is tomorrow. Coach says 1 and 2 minute bouts of effort with 1 minute rests at only 40 seconds slower than the interval...ouchy. This is actually known as a fartlek session, and wow nobody is there to push me better and keep me honest than My Relentless, Reliable Running Buddy: Treadmill.
While many avoid the mill like the plague, many runners consider using the treadmill as a resource. This monster of a machine can become a runner's secret weapon-providing consistency, reliability, pacing practice, and convenience. With so many of us leading busy lives: careers, children, extra commitments, not to mention managing our homes, automobiles, and of course...our doggies, ha!
When I first started training to run faster, the treadmill was the only runner who could and would pace me and teach me to pace accordingly. Although, I quickly learned that one cannot only rely on the treadmill as the tread does not provide the same pound on the running body as does the terrain you will race on, it can and has shown me that it does have a significant role in getting me back into racing shape.
In fact, I used it as a part of my 2012, 2016, and 2020 Olympic Marathon Tials build ups. I left that last build up with a huge tattoo on my right forearm stating: RELENTLESS!
That's the treadmill: Relentless. It has the distinct ability to keep you honest and IN a focused effort. That effort that is about 88% of marathon pace- not speedy but not a conversational stroll with your buddies. This type of training can bridge the gap between a comeback and a marathon specific race build up where speed, strength, and focus are all required.
Coming back from injury and many runs of conversational runs, I know too well that trying to match my intensity from previous training cycles will really piss off my body and leave my mind hopeless.
With Relentless Tread Training, I am able to get a training effect while progressing with small increments of speedier/intense sessions.
Its funny, these sessions feel hard because I haven't had to mentally focus like this in sometime. I'm use the opportunity to relearn and practice sitting in a rhythmic effort that I can sustain for quite some time without needing something to distract me from the effort. Sorta reminds me of triathlete Christy Wellington's masochistic coach prescribing hours long on the bike and tread in her basement sans friends or music just to mentally toughen her up!
WOW. Not going there. But hey, we can use that for motivation right. My playlist is stacked for tomrrow.lol
But, that's what I say - sit in it. ACCEPT IT. Relentless. ha
You will level up with every effort, recovery, effort, recover. Embrace the challenge of this process and the blessing that your body can show up for each challenge you present it. This feeling of accomplishment and surge of confidence can drive your energy and those around you for days.
So, if you have been toying around with the idea of hoping on the monster- I urge you to try it. Otherwise, on those beautiful timeless days, get out on the trails, track, and roads. But here in Missouri, you may need Relentless, Reliable, running buddy!
Tread Tips
1.0 incline to mimic the strength of outdoor running (wind/hills).
consider adding 3/4/5/6 incline for 20-30 second bouts throughout your warm up to get your biomechanics correct.
Use this conversion chart to help you convert goal race efforts and percentages.
If you do not have someone to push you for a long MP run, hope on the treadmill for this portion.
Consider the convenience of having your fluids and race nutrition right next to you!
Having a treadmill in your basement is great for busy bees who need to sneak on before daylight and still be home to care for doggies and children before school or work.
Many companies will offer free financing - look at the monthly as your cost to the gym.
Sometimes, (most of them laugh in my face..lol) I will convince a friend to run next to me during these longer pace/interval runs. My mom and Brooke spent countless hours together- THANK YOU! We talk for the warm up and cool down- but just knowing they are there, many times doing the same workout at their pace keeps me motivated and strong.
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