To Hell and Beyond
- Thread starter Patrick
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the treadmill is motorized, just run along with it. they actually give more credit to actual run/treadmill than elliptical/xc, so i guess it works out. but my elliptical is not motorized at all,
it is resistance based, so it seems to be more work than the dreadmill.....
Mountain Bike Mike
Well-Known Member
Hey Pat - you had some funny comments about Somerset county yesterday...
Speaking of the treadmill. Today, gym and running on tap and most likely the 45 minutes of treadmill to fulfill the running requirement. The treadmill is very much like the trainer. Not preferred, but when time and life pose a challenge to get outside and get it done, the treadmill, the trainer, the rowing machine - are a means to get it done. Credit for doing something to better yourself.
Cramping and working out - Funny you mention this... Ever since I switched over to SS and pushing a harder gear everywhere, many muscles (hamstrings, calves, glutes, lower back) are way tighter than usual and I get a clicking in my right knee. This tells me I need to stretch more. Lay off the harder leg efforts and work out the tightness and then ease back into the hard stuff. Ignoring those little signs, over time an injury will happen - inevitable.
Speaking of the treadmill. Today, gym and running on tap and most likely the 45 minutes of treadmill to fulfill the running requirement. The treadmill is very much like the trainer. Not preferred, but when time and life pose a challenge to get outside and get it done, the treadmill, the trainer, the rowing machine - are a means to get it done. Credit for doing something to better yourself.
Cramping and working out - Funny you mention this... Ever since I switched over to SS and pushing a harder gear everywhere, many muscles (hamstrings, calves, glutes, lower back) are way tighter than usual and I get a clicking in my right knee. This tells me I need to stretch more. Lay off the harder leg efforts and work out the tightness and then ease back into the hard stuff. Ignoring those little signs, over time an injury will happen - inevitable.
rick81721
Lothar
Hmm I don't see it - the motorized part doesn't help you at all - it works against you! If you don't move you fly off. Actually I find that the few times a year I run on the road it is easier than the treadmill - the little ups and downs make a big difference compared to perfectly flat.
After you put the Malocchio on me, I borrowed a horn from my FIL and I guess it actually did work.
You should know better than to wish ill will on another, even I know that 😉
crap - i've got protection tho. probably a little too much 😀
Toccarsi le palle
(it is shortened to tocca palle in the familiar.)
Mountain Bike Mike
Well-Known Member
When on the dreadmill, do you do any of the built in programs? I find just running for a set time is mind numbing, I need some form of speed and intensity variations to keep it interesting.
Here is an example of what I do when on the mill - It's a sprint interval program that I mod'd for my liking... Doing this once a week plus a longer slower run once a week helped me get faster... Like way faster in a three month time... Like from a 8 minute mile average to a mid 6 minute mile average on 5ks.
Every treadmill speeds are different so you may want to play around with speeds you're comfortable with..
45-Minute Treadmill Pyramid Intervals
Time Speed (MPH) Incline
00:00-5:00 6.0 1.0
5:00-7:00 7.0 1.0
7:00-9:00 8.5 1.0
9:00-11:00 7.0 1.0
11:00-12:00 9.0 1.0
12:00-14:00 7.0 1.0
14:00-15:00 9.5 1.0
15:00-17:00 6.0 1.0
17:00-18:00 8.5 1.0
18:00-21:00 7.0 1.0
21:00-22:00 9.0 1.0
22:00-25:00 7.0 1.0
25:00-26:00 10.0 1.0
26:00-29:00 7.5 1.0
29:00-30:00 10.0 1.0
30:00-32:00 7.5 1.0
32:00-33:00 9.5 1.0
33:00-36:00 8.0 1.0
36:00-38:00 7.0 1.0
38:00-40:00 8.0 1.0
40:00-45:00 6.0 2.0
Here is an example of what I do when on the mill - It's a sprint interval program that I mod'd for my liking... Doing this once a week plus a longer slower run once a week helped me get faster... Like way faster in a three month time... Like from a 8 minute mile average to a mid 6 minute mile average on 5ks.
Every treadmill speeds are different so you may want to play around with speeds you're comfortable with..
45-Minute Treadmill Pyramid Intervals
Time Speed (MPH) Incline
00:00-5:00 6.0 1.0
5:00-7:00 7.0 1.0
7:00-9:00 8.5 1.0
9:00-11:00 7.0 1.0
11:00-12:00 9.0 1.0
12:00-14:00 7.0 1.0
14:00-15:00 9.5 1.0
15:00-17:00 6.0 1.0
17:00-18:00 8.5 1.0
18:00-21:00 7.0 1.0
21:00-22:00 9.0 1.0
22:00-25:00 7.0 1.0
25:00-26:00 10.0 1.0
26:00-29:00 7.5 1.0
29:00-30:00 10.0 1.0
30:00-32:00 7.5 1.0
32:00-33:00 9.5 1.0
33:00-36:00 8.0 1.0
36:00-38:00 7.0 1.0
38:00-40:00 8.0 1.0
40:00-45:00 6.0 2.0
always seems like i just have to keep up.
trail running is where its at anyway.
you use that chi running form ?
i use the built in program on the elliptical - keeps it interesting, changes the music beat, shows porn on the screen.
gets the hr right in the target range.
i really like the rower now, but it has seen limited use because of the knee.
rick81721
Lothar
Agree about trail running which is why I rarely road run. What's the chi program?
check the web for more info - think leaning slightly forward, and the motion is to pull your leg up, springing off the ball, to get it in front of you, midfoot strike, to stop from falling.
started doing it with the minimalist shoes. doesn't work on 'alternate terrain' very well.
Mountain Bike Mike
Well-Known Member
Birthday suit, in the morning after initial 1 & 2 evacuation every day.
rick81721
Lothar
Training on the mill or outside? Since most of my running (ok Mike calls it jogging speed) is at the sourlands, that's the terrain I'm usually on. Balance and watching where every foot strikes is the key to not snapping an ankle.
rick81721
Lothar
ok 8 lbs then. doable - I'd be ripped beyond belief tho!
Mountain Bike Mike
Well-Known Member
I only consider riding weight (full gear, bottle(s) camelback, tools) when I'm setting sag on the suspension.
before sweaty workout...my scale is in the basement, so usually keep the banana hammock on.
so damn sore today! legs cramped a bit last night - fell asleep around 9:30.
standing in cold, running water is a full body workout....
haven't been riding at all, except short track. i've been on my feet all day for the last couple
weeks, so that must count for something. weight holding steady just below 190.
i have quite a long list of house chores today - getting the kid on the bus soon, then right to it.
maybe even get a ride in, maybe.
here is a geek out - was wondering how much water was released yesterday when that clog was cleared at 6MR.
so i'll assume the creek (stream?) was backed up 1/2 mile, with 18" of water, average stream width of 20' -
i'm not really sure if backed up water creates a triangle shape - but that is what i picture, so going with it.
making the math easy (the volume of a triangular prism) 2500'x1.5x20x0.5 = 37,500 ft^3 or about 281,000 gallons.
or about 2.278 million lbs of water - or about 1,000 metric tons if you like it that way -
more interesting is that it is the average amount of water that flows over niagra falls in a little less than 1/2 second!
oh, need to clean up the bike too. gotta get those 1980s colors polished up! 😉
----
Short track recap - just some thoughts.
other than i really need to start working out more if getting faster is the goal......
all 3 weeks i line up in back - figuring best i'll do is mid-pack anyway, there isn't really any need to be in the fray hitting
the single track - that and i don't even have enough hp during the prolog to keep up! The nice part is that the back/middle
immediately comes back together in the single track. Week 1 - the whole course is rideable. other than the OTB dismount on
the second lap, i don't recall getting out of the clips. trails were clogged with riders. Think i got lapped on my 4th loop.
week 2 - with less mud, and less people, the times were significantly quicker - but i was having trouble with that "up" on
top of the hill. not sure why, but that was the only place i unclipped the whole race (except for the tree that grabbed my bars. saved it,
but dabbed) week 3 - same approach, again fewer people in front of me. i swear i was the last one up the road, but immediately started
passing people in the single track. that felt good.
Didn't have any problem with the course in reverse other than that little rock garden everyone was talking about. didn't look difficult,
but the combo of people slowing down, the terrain approaching it, and the incline made it a challenge. Got a bit deeper into it
each lap - and on the last lap rode right through it. even on little wheels! was also able to ride the upper passing lane - although
i was being lapped by second/third place at the time, so i didn't cut in front of them.
while week 3 seemed harder, the lap times improved (i guess that is the point?). after getting through the first group-clog in the single track, there was always
someone up ahead to chase down. Did the last two laps following Jeison - we caught and passed a few people, but he never made a misstep to take advantage of.
Finished back of the middle all 3 weeks. looking forward to this week.
standing in cold, running water is a full body workout....
haven't been riding at all, except short track. i've been on my feet all day for the last couple
weeks, so that must count for something. weight holding steady just below 190.
i have quite a long list of house chores today - getting the kid on the bus soon, then right to it.
maybe even get a ride in, maybe.
here is a geek out - was wondering how much water was released yesterday when that clog was cleared at 6MR.
so i'll assume the creek (stream?) was backed up 1/2 mile, with 18" of water, average stream width of 20' -
i'm not really sure if backed up water creates a triangle shape - but that is what i picture, so going with it.
making the math easy (the volume of a triangular prism) 2500'x1.5x20x0.5 = 37,500 ft^3 or about 281,000 gallons.
or about 2.278 million lbs of water - or about 1,000 metric tons if you like it that way -
more interesting is that it is the average amount of water that flows over niagra falls in a little less than 1/2 second!
oh, need to clean up the bike too. gotta get those 1980s colors polished up! 😉
----
Short track recap - just some thoughts.
other than i really need to start working out more if getting faster is the goal......
all 3 weeks i line up in back - figuring best i'll do is mid-pack anyway, there isn't really any need to be in the fray hitting
the single track - that and i don't even have enough hp during the prolog to keep up! The nice part is that the back/middle
immediately comes back together in the single track. Week 1 - the whole course is rideable. other than the OTB dismount on
the second lap, i don't recall getting out of the clips. trails were clogged with riders. Think i got lapped on my 4th loop.
week 2 - with less mud, and less people, the times were significantly quicker - but i was having trouble with that "up" on
top of the hill. not sure why, but that was the only place i unclipped the whole race (except for the tree that grabbed my bars. saved it,
but dabbed) week 3 - same approach, again fewer people in front of me. i swear i was the last one up the road, but immediately started
passing people in the single track. that felt good.
Didn't have any problem with the course in reverse other than that little rock garden everyone was talking about. didn't look difficult,
but the combo of people slowing down, the terrain approaching it, and the incline made it a challenge. Got a bit deeper into it
each lap - and on the last lap rode right through it. even on little wheels! was also able to ride the upper passing lane - although
i was being lapped by second/third place at the time, so i didn't cut in front of them.
while week 3 seemed harder, the lap times improved (i guess that is the point?). after getting through the first group-clog in the single track, there was always
someone up ahead to chase down. Did the last two laps following Jeison - we caught and passed a few people, but he never made a misstep to take advantage of.
Finished back of the middle all 3 weeks. looking forward to this week.
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Dave Taylor
Rex kwan Do
I hate the treadmill, I own one and even if it's 15 degrees and snow or rain it's much easier to open my front door and go run outside. I use a rower too but more difficult to do that outside in a pinch. Running can be done anywhere, really don't understand treadmills.
Ramblings - which is what i do.
Got a list a mile long to complete around the house, so anything to not start it....especially painting again.
Short Track #4.
Wasn't really motivated to line up for #4. Tried to come up with excuses not to go. Even the bourbon and ouzo the night before wasn't enough to keep me from driving up. The almost flat front tire at #3 (it had been leaking for the other races too) for which i only had about 2 oz of rick's brew left, held.
went and said hello to everyone at the start - and provided a little brain tease. @mattybfat was on the right path. the others, not so much. maybe you can picture how they come apart in this config.....
`
Not motivated to ride, i don't really warm up before the pre-ride lap. and when it is time to go, i casually make like a newborn, and head out first. immediately notice the bike won't go where i'd like. and i'm on/off/on. strange - i suck, but this was unexpected. finish up, and take my position in the back.
next thing i know, @Norm is calling my name. Er? since iraced participated in all 4, i get a front row seat at the start. With an encouraging 'come on' i went up, cause when someone gives you something, you take it, and say thank you. I warn the person behind me that i will hold my line, but as soon as things get going, i'll fall-off quickly.
so the pack goes into the back section, and i'm trying to keep contact, but the chain is skipping in the smaller cogs. so the race to avoid the lantern rouge is on. Yeah, @qclabrat, @Santapez, and I are locked in battle! (we can now ignore the 20 or so people in front of us) - after "leading" the first lap, my bike goes off trail and they pass me. I catch them after half a lap, and am happy to sit back there. My first full lap is 1 minute slower than the previous week's lap times! holy crap. Anyway, i start feeling better as the blood flows, and we make our way around - lap times come back to the previous week's speed, and i'm waiting for a chance to pass. It finally came when W & S managed to take each other out. Maybe 2 laps to go. at one point i catch a pedal on a small tree. and manage to stay on the bike, sideways across the trail - humorous.
The front of the race passed me about the same place as last time - but second and third place happened a bit later. Think they got slowed down, cause it involved a junior, a downhill, and a rocky turn all at the same spot. It took me 10 laps to figure out how to ride the downhill switchbacks with a little speed. Managed to pass a couple others during the last lap.
See, drama at the back! Title for new book.
Participating, and getting to chat with everyone was most enjoyable, but my lack of motivation to train, even a little, is depressing. Heading for spring break in sunny florida. gulf coast, and keys next week. Checking in on my Dad. Hopefully i'll come back with a better attitude. Need to defend my 2nd place at mooch madness, esp if @rick81721 jumps in.
Oh, the starting horn project has commenced. I'm not sure if they should point up/down/sideways.
Think I have a flex arm in my pile of crap - options.
Got a list a mile long to complete around the house, so anything to not start it....especially painting again.
Short Track #4.
Wasn't really motivated to line up for #4. Tried to come up with excuses not to go. Even the bourbon and ouzo the night before wasn't enough to keep me from driving up. The almost flat front tire at #3 (it had been leaking for the other races too) for which i only had about 2 oz of rick's brew left, held.
went and said hello to everyone at the start - and provided a little brain tease. @mattybfat was on the right path. the others, not so much. maybe you can picture how they come apart in this config.....
Not motivated to ride, i don't really warm up before the pre-ride lap. and when it is time to go, i casually make like a newborn, and head out first. immediately notice the bike won't go where i'd like. and i'm on/off/on. strange - i suck, but this was unexpected. finish up, and take my position in the back.
next thing i know, @Norm is calling my name. Er? since i
so the pack goes into the back section, and i'm trying to keep contact, but the chain is skipping in the smaller cogs. so the race to avoid the lantern rouge is on. Yeah, @qclabrat, @Santapez, and I are locked in battle! (we can now ignore the 20 or so people in front of us) - after "leading" the first lap, my bike goes off trail and they pass me. I catch them after half a lap, and am happy to sit back there. My first full lap is 1 minute slower than the previous week's lap times! holy crap. Anyway, i start feeling better as the blood flows, and we make our way around - lap times come back to the previous week's speed, and i'm waiting for a chance to pass. It finally came when W & S managed to take each other out. Maybe 2 laps to go. at one point i catch a pedal on a small tree. and manage to stay on the bike, sideways across the trail - humorous.
The front of the race passed me about the same place as last time - but second and third place happened a bit later. Think they got slowed down, cause it involved a junior, a downhill, and a rocky turn all at the same spot. It took me 10 laps to figure out how to ride the downhill switchbacks with a little speed. Managed to pass a couple others during the last lap.
See, drama at the back! Title for new book.
Participating, and getting to chat with everyone was most enjoyable, but my lack of motivation to train, even a little, is depressing. Heading for spring break in sunny florida. gulf coast, and keys next week. Checking in on my Dad. Hopefully i'll come back with a better attitude. Need to defend my 2nd place at mooch madness, esp if @rick81721 jumps in.
Oh, the starting horn project has commenced. I'm not sure if they should point up/down/sideways.
Think I have a flex arm in my pile of crap - options.
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