Something changed: I decided to treat the treadmill as it is – a training aid.  The ‘mill actually has a number of benefits, so treadmill workouts can be a real value-add for training. Maybe some of the following areas are weak spots for you? Try visiting a treadmill near you to give them a boost.

1. Pacing: If you are trying to get used to running a certain pace (goal pace, tempo pace, speed pace), you’ll be happy to find that every single treadmill out there will tell you exactly how fast and at what pace you are running.  There’s the physical training benefit of getting acclimated to a certain pace, and remembering exactly how it feels.  There’s also the mental benefit of being able maintain a tough pace for mile after mile – that belt is going to keep on rolling, and as long as you keep your focus up, you’ll break through the feeling to give up.
2. Leg Impact: The treadmill offers some much needed respite from the blacktop for many.  If you don’t get a chance to run trails, or if you’ve just been looking for a change of surface, the treadmill will give you a little more shock absorption for your run. The treadmill also gives some feedback to the runner – if you are landing harder than you should, the noise will naturally help you adjust to a more light-footed stride.
3. Eats and Drinks:If you are struggling with how to handle a cup, or bottle, or gel pack, or anything during a race, stuff the treadmills receptacle space with some samples and practice.  Once you work out a routine that works for you, take it out on the road.
4. Amenities: OK, this isn’t something to struggle with, unless you’re in extreme weather conditions.  But, the treadmill generally sits in a place with air conditioning, access to water and/or snacks, TVs, and other goodies.  Let’s face it, sometimes just getting out of the elements helps improve our outlook.
5. Form: Generally, treadmills are situated near a mirror or plate glass.  If you’re working on form drills, go ahead and use the treadmill as a place to do them.  There is a reason dancers dance in front of a mirror – when you can actually see what you are doing form-wise, you can improve upon it.
6. Strength: Another thing generally in close proximity to treadmills is strength apparatus.  This gives you the perfect opportunity for an extra boost in your workout.

My befriending of the treadmill has been a success.  This week, I hammered out 8 tempo miles at a pace that I was running in 10k races. The workout built confidence, muscle memory, and allowed me to concentrate on finding the most efficient stride while I ran in front of reflective glass.  I’ll be revisiting the ‘mill again, but without the “dread.”

Here are a few more of my own quick tips for treadmill runs, in case you’re still struggling with the idea:

• Set the incline to 0.5-1.0%.  This will counteract the fact that the treadmill is doing some work for you and make the run simulate real life much better.
• Try different treadmills until you find one that works for you. Not all types of treadmills are alike.  I love a sturdy, simple treadmill with a thick belt and very few bells and whistles.
• Don’t worry about how much you are sweating – revel in it. Get over the embarrassment, and then clean up very well afterwards.
• Wrap your towel (if you have one) around the bar or stuff it in one of the drink holders.  A dropped item could lead to a fall (which I have experienced in my day).

1. Add strength in complimentary muscles that will give legs a “rest” on race day and prevent joint impact injuries
2. Provide an active cool down to allow lactic acid to buffer and be removed from cells
3. Improve flexibility without straining already taxed muscles
4. Continue honing the mind to push through fatigue and “finish the drill”

First a bit of a disclaimer: I have not been practicing what I am about to preach (not as often as I should, at least).  Writing this post serves notice to myself that I need to do a better job of completing this work.

Sample Post-Run Workout:

• First, get some liquids and calories.  Not a ton, but enough to make up for what you lost during the run.  Think of it like a normal mid-race refueling.
• Throw in a couple of upper body strength exercises.  I like classics that cover several muscle groups at once:
  • Pushups – A few sets of 10-12 (but while you’re at it, why not just do the 100 Pushups Program, right?)
  • Chin-ups – A few sets of however many I can muster (these are great for training arms to be strong at the “runner’s motion”)
• Work on your core.  This will help you maintain form and stay efficient late in races.  These are a few options – you can Google any of them to see how they’re done.
  • Planks (with or without leg lifts)
  • Side Planks (with or without arm raises)
  • Bicycles
  • Supermans
  • Bridges
• Finish it up with some yoga poses.  These are a few of my favorites (which always make me feel better on my next run):
  • Pigeon Pose
  • Fan Pose
  • Down Dog
  • Warrior Pose

You don’t need to do these every day you run, but it helps to do this a few times a week.  Try these exercises or some similar work that you like, and you’ll probably find that you’ll be running faster and farther soon while feeling better.

• Watch or GPS device
• Shoes (brand loyalty seems big)
• Heart rate monitor (for some, not most)
• iPod or Zune

I may be one of just a handful that train without an iPod (call me a purist, but it’s mainly because I am finicky about how much stuff I carry).  Other than that, there are several things that I can’t be without.  Check out the video via the link below, and let me know what’s in your “Runner’s Toolkit.”

My Runner’s Toolkit from Caleb Masland on Vimeo.

Run Early. Not only does this provide cooler temps, but it’s important for training your body to race. I recently read an article (I can’t remember where!) that talked about the normal human strength deficit in the morning.  With training, this deficit goes away.  Since most major races are run first thing, we need to train as such.

Stay Hydrated but DO NOT Neglect Electrolytes. I carry water or sports drink when I need to run anything over 70 minutes, or if I run in the midday heat. It’s important to not over-hydrate, and be aware that your body also loses key electrolytes when you sweat. My rule of thumb – just take little sips to thirst.  After the run, replenish salts and other electrolytes with sports drink and a healthy snack.

Get in the Pool.  I recently re-instituted pool workouts for cross training.  The benefits are wonderful, including released pressure on your muscles that allows cells to expel free radicals that can build up during heat-induced cramping and fatigue.  Check out Kathy Runs for a great post about this, which I’ve mentioned before and I’ll probably mention again!

Train for the Heat.  If you must run in the heat, just train for it like anything else.  Start small, build up, and know where your limits are.  And always tell someone where you are going and when to expect your return, just in case the heat is too much on any given day.

Good luck – don’t Bonk!

So I was thinking on my run this morning, “which will come first?”  Whenever I check my order status at Yugster, it shows that my Garmin trainer is in “pre shipping” (whatever that means).  My wife is full-term (and doing a GREATjob of hanging in there), but the due date is on the 26th of this month.

So, you tell me – which is coming first?

Here’s how this will work: the honor system.  I’ll figure out a way to track it, you say how many items you’ll donate, and we’ll keep a tally on the blog.  This way, we can all have a positive impact on our local community with just a little bit out of our own pockets.

More details soon, but if you are in, let me know.

 No Quitting.  This pertains to giving up on runs or other workouts just because I get mentally weak.  Marathons (any race really) are about pushing through the doubting self-talk.  If I want to race that way, I have to train that way.

Warm Up and Cool Down are Sacred.  I have neglected warming up and cooling down far too much during training runs.  This can lead to unnecessary fatigue, muscle tightness, and could lead to injury.  This is my current favorite warmup – a good read that comes with video instruction.

Cross Training is Mandatory.  Not only does cross training help build overall aerobic capacity, endurance, and strength, but it also helps with recovery.  High volume training carries a number of risks for injury and burnout – good cross training helps with both of these.  I am going to try a mixture of yoga, cycling, swimming, plyometrics, and good old weights.  The variety will be fun, and should help work a variety of muscles that running ignores.  A stronger overall body will be more able to pull through in the late miles of the marathon.  Kathy had a good post today about swimming, with some useful links – check that out here.

Friends are Good.  Past training cycles for me have been largely run solo.  That’s a hug mental drag.  This time around, I have some serious social support.  Of course, Twitter and particularly dailymile friends are a HUGE help.  Another big improvement is I am running 2 times a week with the local track club.  They are really going to help with track workout motivation and long runs, and having any additional support when taking on something this big is a big deal.

It’s Just ONE Race.  I have had the tendency to take big races way too seriously.  That’s just silly.  Quit it.  Seriously, having fun with it actually leads to better performance.

The concept of the Progression Run or Predator Run is all over the place right now.  Everyone is adding these to their training.  I have been running progressive intervals, but generally haven’t taken advantage of this training method during regular runs.  Today’s run will be a test for the Predator Run that Justin Young and the American Distance Project do.  Below is what appeared in the December 2008 (p. 38) Runner’s World.  I suggest everyone give them a try!

After a two-mile warmup, run at a comfortably hard pace: 15 to 45 seconds slower than goal race pace. Gradually speed up until you’re running moderately hard at midrun, then very hard – goal race pace – at the end. “They’re called predator runs because predators must accelerate to catch their prey,” says [American Distance Project coach Scott] Simmons.

The parts that are my own are the BONKPROOF RUNS (see a previous post about them here) and the RACE SIM 5 weeks before the race (a post to come about my plans there later).  I think they will give me the extra edge that I’ll need to be successful.

Here it is (link to a Google Spreadsheet Webpage) Let me know what you think!