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Old 04-17-2009, 09:07 AM   #11
Mike Prevost
Join Date: Dec 2008
Posts: 54
Default 1/2 marathon

Originally Posted by Brian Stone View Post
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!
.................................................. .................................................. ........................
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.
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Old 04-17-2009, 09:44 AM   #12
Brian Stone
Senior Member
Join Date: Feb 2009
Location: Norwich, CT
Posts: 502

Awesome! Thanks a ton to Mike et al. for all the suggestions. Much appreciated!
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Old 04-17-2009, 02:37 PM   #13
Craig Loizides
Join Date: Mar 2008
Location: Hillsborough, NJ
Posts: 120

2 hours seems like a reasonable goal. You might want to try to find a local 5k and 10k to run as part of your training. It will let you test your progress, try out eating before and during the race, get used to holding your pace in a large crowd, etc. You don't want any surprises on race day.

As the race gets closer try to do some running each week at your goal race pace.

At a 2 hour pace with low training volume you might want to experiment with some sort of run / walk pacing scheme. Jeff Galloway has had a lot of success coaching in this manner:

At 9 min/ mile he recommends roughly 4 minutes of running with 1 minute of walking. Actually, I think Greg A would have completed the 100 miles with some sort of run/ walk, or maybe even run/sit pacing.
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Old 04-18-2009, 03:41 AM   #14
Laszlo Madarassy
New Member
Join Date: Feb 2009
Posts: 4

My examples: my uncle will finish his 30th marathon in this year at age 60. His joints and health are in terrific conditions, he looks like about 40 years old. He's a pretty good long distance runner. In his youth he could run a marathon in 2 and a half hours. I don't know whether he could do a pull up or not but why is it matter if someone is feeling great, light and fitt. I can do plenty of pullups but I certainly can't finish a marathon.

Another example: my brother-in-law can do plenty of pullups, bench press 250 lbs and he finished his first ironman in 10 hours. Isn't he fit? Will chronic cardio kill him? I don't think so. He 's feeling pretty good. I'm doing olympic weightlifting and eating paleo foods, but I'm far from being that fit.

Maybe this two examples mean little, but I always wanted to make some statements about this whole "don't do cardio" mania.
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