Monday, February 4, 2013

Relating my race to how training is going...

Some additional thoughts on Derry:
It's funny, I found running Derry sort of befuddling. I really wanted to somehow correlate my pace to either my marathon pace or half marathon pace, but just couldn't do it. Then it dawned on my that I wasn't attacking the issue from the correct angle. Runners are just different. Some are really strong on a hilly course or in the bitter cold, and some aren't. As a result, it's very difficult to find the correlation I was looking for.

What I was truly looking for though, was how my training is going. I do most of my runs on the treadmill. It's a combination of being a busy mom and trying to stay injury free. But TM running simply isn't the same as running outside, so how can I tell if my TM runs are on track with what I think my MP and HMP should be? Well, I did run a workout on the treadmill two weeks prior to Derry that was meant to "simulate" Derry as much as possible. I ran 16 miles. The first 8 miles were at a 1% incline. Mile 9 was at at 4% incline, Mile 10 was at a 5% incline, and the first 2 minutes of mile 11 were at a 6% incline. Then I thought my heart was going to explode, so I paused the TM, took a 2 minute breather, jumped back on and finished the rest with no incline. My average pace for this run was 6:50 (excluding the 2 minute break). If I factor in the 2 minute break (because race clocks don't pause), then my pace was 6:57. I climbed around 800 feet during this "simulation." Derry has total climb of about 600 feet. My pace at Derry was 6:53. So my pace at Derry was a little faster than my TM run, but the climb was less too. I know it's not an exact science or an exact correlation, but it's as close I'm going to get. I actually felt a lot better running Derry than I felt running the "simulation" on the TM. (Probably because the week I ran Derry was a cut back week, while the "simulation" was during a 70 mile week.) Now, at least, I feel like I know where I stand with my TM running.


More on the tread mill:
Now the TM is interesting because I don't believe that all distances correlate the same. For example, I've broken 18 minutes in the 5K on the TM, but have only run 18:34 recently on the roads. (I don't count TM runs for my PR's.) I was running with no incline at the time, so there's that, but I also know from my own experience that as the distance gets shorter (or the faster the pace) there seems to be more "advantage" time wise on the mill (at least for me). As the distance gets longer, the times start to correlate better (for me). Last year prior to running the Hampton Half, I ran an 8 mile workout on the TM at 6:40 pace (with no incline). At Hampton I wound up running 6:49 pace, which probably seems like the TM was off by more than you'd like to see, but when you consider that the TM run was 8 miles (versus 13), and that I was incredibly sick at Hampton, I think it's probably not all that bad. This last summer and fall while training for the BayState Marathon, I did all my marathon paced runs at 7:19 pace (no incline), and did wind up running 7:19 pace at BayState.

Unfortunately, I don't feel like the TM builds confidence for me. I feel like it's "fake" running. When I input my runs into DailyMile, I feel like reporting those paces is cheating. I will admit, that once or twice I've added a couple minutes to a TM run when I reported it on DM. I know some of you are looking at my DM stuff, so 99% of the time, I am totally honest, but there have been maybe a half dozen runs over the last 2 years, where I ran a huge PR on the mill and just felt weird about it, so I added some time to the total. Part of the issue might be that I often keep one hand on the TM when I run, and I feel like that's cheating too. But running hard is sort of scary on the TM, and I've promised Nick that I'll be with him forever. Keeping that one hand on makes me feel less like I'm going to get thrown across the room if I stumble a bit. I do try to make sure that I'm not "hanging" on the machine in anyway.

I'm trying to get over my TM hangups. The truth is, that it's not exactly like running outside, but it almost doesn't even matter. It's a training tool, and there are things you can do with the TM that you can't do outside. If you have an elevation map of a course, you can sort of "simulate" that course like I did with Derry. You can train your body to know what a certain pace feels like. My workouts heavily rely on using the specific pace (or slightly faster) than what I'm training for. You can put the TM on that pace and just rely on it to maintain it for you. That's huge for me. When I'm outside by myself, it's so easy to just give in. For me, it's a lot easier to slow down outside, than it is for me to touch that minus button...It's almost like having a training partner or having someone pace you. I also found this interesting article on TM running. Basically it says running on the TM feels harder, but is actually easier due to lack of wind resistance. It was interesting to read, because most of my paces do feel harder on the TM (well all except 5K pace, 5K pace feels easier on the mill to me).

Derry Pics:
Remember how I mentioned the the Greater Derry Track Club (GDTC) did a great job organizing the race? Well, they had Nuvision Action Image do the photography. And guess what!? You can download the full resolution image for free! No strings attached! Apparently the cost of the photography is covered with the race registration fee. That's pretty cool. Derry's registration fee was $50, and I have to say it was worth every dollar. Okay, so here are a few pics of me at Derry. Note that I looked pained AND I'm slightly heel striking (so I was probably tired too). To be fair, there were a number of pictures where I wasn't heel striking, but I didn't like them as much as these...

 My Stride is a lot longer than I thought...oh, and yes, I am wearing arm warmers over my jacket.


 Those are the CW-X tights I mentioned last time...so ugly...yet so awesome.


 So my arm swing always crosses my body, which is bad, but I can't seem to fix it...



12 comments:

Ana-Maria RunTriLive said...

I am glad you are working on your TM confidence, because the TM works great for you. When I saw your 10 miler today and then read that you said you can run 6:31 at Hampton I was like no, she can run 6:22-6:25.
I love reading about your workouts because you train hard and your runs are so interesting!
You look super strong in those pics. So excited for your race. I seriously believe you will win it. I could bet on that and your sub 1:25:) Now don't get sick!!!

colette said...

Your paces are amazing! I think it is admirable that you do so much treadmill running to get your training in while juggling mom duties & work duties & everything else life brings!

Michael said...

I started reading your post and said to myself, "Wow, Katie is incredibly analytical!" Then I read what you do for a living. Engineer, Duh.

Yes, I'm new here. :)

I've never run even one mile on a treadmill. I admire people who can manage the monotony. Keep up the good work. You're going to kill it at Boston this year!

Karen said...

I love how analytical you are about your training, it really helps understand how and where you get your paces and training ideas from. I could also see how it would make me crazy if I focused on things too much. :)

I can imagine how sprinting on a treadmill would be terrifying. Holding onto the rail definitely isn't cheating.

Katie said...

@AM: Maybe...I think it will partly depend on the weather. Also, the 10 miler yesterday nearly made me sick. It was very difficult...

@Colette: Thanks! I think in a perfect world I'd probably aim for 2 days of TM running week and 5 days outside. I'd prefer to run my really hard runs on it b/c it's more controlled and seems to help with injury prevention. But it is really boring. I'd prefer to run the rest of my runs outside...

@Michael: It's funny I don't really consider myself analytic. Yet, I am always trying to determine what workouts to run to run the pace a want to run, and what pace I can run based on my workouts. It's definitely not an exact science, but I am getting better at it. I had told Raelyn that I wanted to try for 6:45 - 6:50 pace at Derry, and that was based on my current workouts (though I thought 6:45 might be a stretch). I was a little off, but I guess in the general ball park...

@Karen: I feel much more relaxed having an idea of what I think I can run based on my training. It's a bit difficult to do though...

Rae Crowell said...

I love your analytical approach to your running -- it's how I found your blog (and why I like your reports so much. :-) I thought your pre-race pace estimate for Derry was dead-on accurate. Had you run the same effort last year, it would have been at or close to 6:45 pace. So whatever system you are using to gauge your training is clearly working. Personally, I love the treadmill (especially since I can't always get out when the sun is in the sky)

Katie @ msfitrunner said...

I love that you run on the treadmill. You know how I feel about treadmill incline:) Another thought about the treadmill feeling harder, but in actuality being "easier" due to lack of wind resistance - is that there may not be wind resistance, but you are also missing out on the cooling effect of being outside. So, while on the treadmill, you get hotter, you sweat more and your sweat stays there because there is no outside air - so maybe it's closer to a wash with the lack of wind resistance but also the lack of cooling effect, which we know helps the pace! Something to think about:) Awesome race, awesome paces, great pics! You are fast and strong! My upcoming half marathon is about 1300 ft elevation gain:( little scary!

Katie said...

@Rae: Thanks! I wish you were running Hampton this year. Not only would it be fun to see you, but I could also introduce to AM, who's an awesome runner friend of mine.

@Katie: You know, that whole getting warm thing on TM is so true. During my long workouts I'll drink like 20 ounces of ice water and still feel so freaking thirsty by the time I'm done. During Derry I took 2 tiny sips of water (though I can't seem to drink out of a cup and run at the same time, so you know...) Phew a 1300 foot climb! That sounds crazy!

Raina said...

Great race pics Katie!! I can't imagine running anything sub 7 with all that crap on! :)

I just don't know what to say about the TM. You see it as a tool and maybe a crutch.. I can't believe you have been adding to your reported times on DM! That makes it even more impressive. There is no wind on the TM- so could make it easier, but it makes it hotter for me, and therefor takes more mental staying power. I hate HOT and boring. I would be too easily tmepted to push the mins button, if mine had one, but it has a knob...and I find myself turning it way to easily down. So, better for me to stick with HR and bad garmin paces :)
Hope it's OK I posted your derry Race report to twitter a few days ago. :)

Raina said...

Man that had a lot of typos ^ . lol

Tia said...

Oh- so much to comment on and I know I'm a few days behind in even reading this!

First of all,I think you are doing an incredible job training and doing most of your harder pace runs on the TM. Obviously it works for you. Your race times have improved so much and are very comparable to your TM paces.

Second, I'm so glad you use DM and NEVER feel weird about posting a super fast time. Your training is your training and I'm just glad you are willing to share! I've learned so much!

Derry sounds like a beast! Arm warmers OVER a jacket?!! But I LOVE it when race pics are included in entry fee. I ran a race like that last year although I can't remember which one.

Anyway, I think you are going to be very ready for your HM. I sort of wish I had another week before mine but oh well!

mfranks said...

I understand your handguns with the treadmill. I have used this formula and I think it's pretty accurate...though all treadmills are different.

Running at a 0.5 incline, add 5-7 seconds per mile
Running at a 1.0 incline, about equal to running outside until you get under 6:00 pace, then it feels harder.

The one thing you can take away is that the treadmill IS making your legs move that fast. But, the combination of the belt, lack of wind, etc, make it easier than road running. Keep up the awesome running! -M