Originally Posted by Brian Stone
Mike, that is exactly what I was looking for.
One other thing: Is training on pavement over a treadmill at say a slight incline going to be crucial? Most of the roads near my house are pretty hilly and I have a treadmill, but at the same time the weather is getting nicer so I want to train outside. What is your advice here re: translatability?
The research says that a treadmill on a 1% grade = same effort as running outside. I would strive to do the long runs outside though. It is more of a mental thing. It could be a problem if you do all of your runs on the treadmill and do your race outside. Just manage your effort on the hills. The goal is to keep a steady effort rather than a steady pace.
I would take in a little carbs and protein immediately after the runs and figure how to keep your heavy lifting from interfering with the long run. It is not too big of a problem though. I found that even when really sore from squats that I could run pretty well once I warmed up. I don't think you will have any issues with dropping muscle with this level of run mileage. I would suspect that the only thing you will see is a bit of fat loss. Good luck and have fun!
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J Sports Sci. 1996 Aug;14(4):321-7.
A 1% treadmill grade most accurately reflects the energetic cost of outdoor
Jones AM, Doust JH.
Chelsea School Research Centre, University of Brighton, Eastbourne, UK.
When running indoors on a treadmill, the lack of air resistance results in a
lower energy cost compared with running outdoors at the same velocity. A slight
incline of the treadmill gradient can be used to increase the energy cost in
compensation. The aim of this study was to determine the treadmill gradient that
most accurately reflects the energy cost of outdoor running. Nine trained male
runners, thoroughly habituated to treadmill running, ran for 6 min at six
different velocities (2.92, 3.33, 3.75, 4.17, 4.58 and 5.0 m s-1) with 6 min
recovery between runs. This routine was repeated six times, five times on a
treadmill set at different grades (0%, 0%, 1%, 2%, 3%) and once outdoors along a
level road. Duplicate collections of expired air were taken during the final 2
min of each run to determine oxygen consumption. The repeatability of the
methodology was confirmed by high correlations (r = 0.99) and non-significant
differences between the duplicate expired air collections and between the
repeated runs at 0% grade. The relationship between oxygen uptake (VO2) and
velocity for each grade was highly linear (r > 0.99). At the two lowest
velocities, VO2 during road running was not significantly different from
treadmill running at 0% or 1% grade, but was significantly less than 2% and 3%
grade. For 3.75 m s-1, the VO2 during road running was significantly different
from treadmill running at 0%, 2% and 3% grades but not from 1% grade. For 4.17
and 4.58 m s-1, the VO2 during road running was not significantly different from
that at 1% or 2% grade but was significantly greater than 0% grade and
significantly less than 3% grade. At 5.0 m s-1, the VO2 for road running fell
between the VO2 value for 1% and 2% grade treadmill running but was not
significantly different from any of the treadmill grade conditions. This study
demonstrates equality of the energetic cost of treadmill and outdoor running
with the use of a 1% treadmill grade over a duration of approximately 5 min and
at velocities between 2.92 and 5.0 m s-1.