Why do we have such angst for a running tool that simply sits there waiting to help you reach your running goals? I think we need to give this self-less running aid a bit more respect and gratitude while realizing the abilities it does have – to help you.

Here are seven reasons why the treadmill simply rocks.

1. Workout flexibility – You want to run half mile hill repeats at 5, 7, 9, 10% grade? No problem. The treadmill allows the flexibility to create workouts you are not able to do locally outside.
2. Mental training – For some, running on the treadmill is tough mentally. Good! Ultra events are considered to a large degree, between-the-ears events. Consider this part of your ultra training.
3. Race course simulation – You live in Texas and need to prepare for 1000+ foot climbs in your next race. The treadmill can more closely simulate the climb than the 50 foot hill you have nearby.
4. No runner left behind – If multiple treadmills are available, you could run with friends of different abilities where everyone can get in their desired workout.
5. Safety – Running indoors can provide comfort for those than may have to run alone, in the dark, or in an unsafe community.
6. Blizzard proof – If the elements outdoors do not allow running, you can still get it done.
7. Aid-stations – Whatever fluids or fuel you need for that 25 mile treadmill run is easily accessible.

Trail running treadmill

Freemotion makes some pretty sweet trail running treadmills. My health club has some machines that have grade ranges between -3 and 30% and also displays feet elevation gain. I used this machine to help prepare for Bandera.

Their latest light-commercial and home machine, the Incline Trainer Pro, has a grade range between -6 and 40% and built-in trail workouts (ex: Appalachian Trail and others) that use Google Maps. For flatlanders, this could be a hugely useful machine, although not cheap. Amazon had the lowest price I could find.

Treadmill acceptance

I don’t think there is a single ultrarunner that runs for the sole purpose of using a treadmill. At least I hope not. But let us not forget that this stationary machine can be a very useful running tool.

Ideally, we would all be able to run our workouts in the near perfect running meccas around the world that offer the Utopian environment for running excellence. For the rest of us running souls, the treadmill may be able to offer a desired training stimulus that doesn’t exist in our local running environment. If you can find a way to appreciate that, the negative labels may just disappear.

So, are you willing to step on the ‘mill? If so, what type of workout do you typically run on them?

Be active – Feel the buzz!

David – EnduranceBuzz.com

(Top Photo: Courtesy of http://www.flickr.com/photos/sashawolff/ / CC BY 2.0 )

Related Articles:

• Flatlander Training Tips To Complete A Hilly Ultramarathon

As ultra endurance athletes this should be a no-brainer (but is not) – Carry some form of ID with you when you are out on your adventures whether large or small. If something unfortunate should happen, it certainly would be beneficial for those first to the scene to have a name, city/state, phone numbers, and even medical history if necessary. You family would greatly appreciate it as well, I am sure.

Road ID creates personal customizable emergency IDs for athletes. They created IDs for the wrist, shoe, neck, and ankle. Depending on your sport and preferences, there is something for everyone.

Wrist ID from above.

I personally own a wrist ID Sport that contains Name, City/State, Home number, Cell number, and a Friend’s number, which are all engraved on a small stainless steel plate. The wrist strap is made from solid nylon and secures with velcro. They are obviously entirely water safe and nice looking as well.

If you have a complex medical history or sensitivities (allergies, etc), Road ID products also have an optional secure and updateable Emergency Response Profile (phone and web based) in which first responders can received more complete medical history. This optional service is free the first year and then 84 cents a month after that.

Road ID also gives back! A portion of every order is given to one of six charities in which you select.

If any of this interests you, be sure to check out Road ID and by being Endurance Buzz readers, I have a special 10% off code for any order. Simply use coupon code: PC582476

This coupon code is good now through December 24.

Be active – Be safe – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• The Running Gear Most People Forget

How do you know if you need to update?

I recently became aware of an update available (current firmware version: 2.90 (as of this writing)) when I logged into Garmin Connect with the 305 connected to the computer. I was still running the 2.80 version. A message was displayed and I basically followed the instructions that had me use Garmin’s WebUpdater application located on my computer.

The above scenario would be one way to find out you need to get with the times. What if you don’t use Garmin Connect?

The simplest way to check and update your Garmin 305

Instead of having another piece of software that you may or may not use notify you of a software update, simply open WebUpdater and let it tell if there is anything available. Everyone with a Garmin Forerunner 305 should have WebUpdater installed on their computer or you can download the small application from Garmin.

Here are a few simple steps to guide you through it.

1. Connect your 305 to your computer.
2. Open WebUpdater. WebUpdater should be accessible on your computer under the Garmin program directory (Start -> All Programs -> Garmin -> WebUpdater).

3. Walk through the various WebUpdater windows.

4. The firmware upgrade is complete!

This simple process is something you could do every three months or so to make sure you are up-to-date. Or subscribe to EnduranceBuzz and I will let you know whenever I become aware of an update.

Watch commands to check or verify the firmware version

1.  Turn watch ON.

2. Click ‘mode’ button until you view the menu window.

3.  Select ‘Settings’ menu item.

4. Select ‘General’ menu item.

5. Scroll down and select ‘About Forerunner’ menu item.

6. The ‘Software Version’ displayed is the version of firmware running on your Garmin.

7. Click the ‘mode’ button to back out of the various menu levels.

You can also go to the Forerunner 305 Updates and Downloads page which highlights the most current firmware version (Unit Software) and additional optional software. If you need to update simply use the WebUpdater steps noted above.

At the start of your next race, you can ask the competitors wearing Garmin’s next to you, “Is your firmware updated?”.

Other Garmin 305 articles:

• New Running Tool – Garmin Forerunner 305
• Garmin Forerunner 305 – Setup
• Is the Garmin Forerunner 305 The Right Running Tool For You
• Garmin Forerunner 305 – Indoor Run Intervals
• Is the Garmin Forerunner 305 For Trail Runners?
• Garmin Forerunner 305 – Distance Test

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Is The Garmin Forerunner 305 For Trail Runners?
• Rocky Raccoon 100 Trail Run 2010 Race Report
• Bandera 100 km Trail Run Superman Flyover Video
• Rockledge Rumble Trail Run Elevation Profile
• Texas Trail Running: Rockledge Rumble Trail Run Aerial View

Why now?

One of those reasons could be your shoe odometer may be getting a bit high. It may be time for some new wheels!

Recently I felt a couple extra tweaks and I knew I was heading up in overall mileage on the trusty shoes. I normally replace my runners around the 300 mile mark.  How did I pick this number? Well, through the years I have observed when little running tweaks started to pop up. Typically this would occur around 300 miles and when I put on a new pair, the tweaks went away.

There is no hard and fast rule to this. Some runners can go 100-200+ more miles before they change out shoes. You have to find out where your threshold lies.

I decided to perform an mileage audit in my little log book and sure enough I was sitting at 288 miles.

Since I didn’t want to risk further tweaks in the middle of my half marathon block of training, I  retired my current pair and am now lacing up a new shiny pair of Brooks Adrenaline’s.

Since I am more of a mid-foot striker, I really break down that portion of the sole and it was apparent. The inside of my shoe was like a canyon in the mid-foot area. This probably wasn’t helping with shock absorption.

Running in the new shoes yesterday felt nice! Even more importantly, I felt very little of the tweak sensations I had been feeling. I think this was a good decision.

How do you determine when to swap out your shoes? Mileage? Time? When things start to hurt? Phase of the moon?

If you are looking for a new set of tread, check out Running Warehouse which offers an extra 15% for EnduranceBuzz visitors on their already discounted prices for most road and trail shoes. Great service and free two day shipping as well! I have been really happy with them through the years.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Trail Running Gear: Nathan Quickdraw Plus Water Bottle Review
• Brooks Cascadia 5 Trail Running Shoe Now Available!
• Trail Running Shoe: Brooks Cascadia 5 – Sneak Peek
• Trail Running Shoe Review: New Balance MT100 – By Run the Ultras
• Run Training and Racing Recovery Tools

Depending on the conditions of the day, a rather simple piece of noggin’ gear can add to the enjoyment of the run. It really can! For example, salty sweat dripping into your eyes throughout a two hour run can be painful and annoying.

Let’s take a look at some of the run gear options that lets you focus on the run, not the elements.

The Traditional Trusty Running Hat

This item is in the oldies but goodies category and can be used in most all conditions. I would look for a hat that is made from technical material for runners or active homo sapiens. Cotton is not a technical material.

The standard running hat can help provide some face/eye/top-of-head shade, a bit of warmth in the cooler months, and absorb sweat so it is not running into your eyes. I will typically use this hat during the mild winter months (I live in the south) or if I would need some sun protection on top of my head.

A company that has some of the best stuff I have used is HeadSweats. Their stuff is high quality and specifically designed for the active lifestyle.

HeadSweats three primary running hats:

• The Race Hat (Includes EB visitor discount at checkout)
• The Go Hat (Includes EB visitor discount at checkout)
• FastSplit Hat

Halo Headband is also big in the industry and makes a technical running hat called their Sport Hat.

The Badwater or other extreme ultra runners may be interested in the Headsweats built in neck protection Protech Collection and Halo Headband’s Solar.

One potential downside to the trusty hat is that it can slow the release of heat from your head which may not matter depending on the conditions of the day or your personal experience.

The Visor

My HeadSweats Visor

The visor started to become a more popular item over the last five years that seemed to begin in the triathlon scene and has started to migrate into the running world. This is my current favorite warm/hot weather running gear for my noggin’.

This item gives you the best of both worlds. You receive some facial shade as well as allowing the heat to escape quickly from the top of your head since there is no fabric providing a canopy. The visor also can be great at soaking up the sweat that would normally work its way to those navigation instruments.

A couple visors worth checking out:

• HeadSweats - The SuperVisor (includes EB visitor discount at checkout)
• Halo Headband - Sport Visor

I have two HeadSweats visors which have been been part of my staple running gear for a number of years.

The Headband

If you want to be minimalists yet keep the sweat out of the eyes, in walks the headband. The headband is alive and well in the running world but these items have come a long way since the 70s with their technical material and sweat soaking or redirecting abilities.

Here are a few options to style in:

• HeadSweats Topless – It uses the same terry-cloth sweat absorbing band as their other products.
• HeadSweats Winter Topless – For the cooler months to keep the ears warm.
• Halo Headbands Halo I – Tie-behind headband.
• Halo Headbands Halo II –  One piece pullover design.

If you are interested in getting away from fabric all-together yet redirect the sweat from your eyes, you can check out the Sweat Gutr. Interesting idea but I haven’t tried it. Plus a guaranteed conversation piece at your next race.

The Beanie

The beanie is noggin’ active wear without the visor. The usage could be for warmth in cooler training months, sweat collecting, and sun protection. For some it may even be a fashion statement.

Some styles to choose from:

• HeadSweats Midcap – A versatile cool weather, breathable beanie. My personal favorite for my southern winters.
• HeadSweats Summit – It seems like a step up in protection versus the Midcap.
• HeadSweats Alpine Reversible – Another active cold weather beanie made from coconut shells.
• Halo Headband PROTEX bandana – Bandana style for warm or cool conditions.
• Halo Headband Skull Caps – Versatile beanie.

My HeadSweats Beanie

I personally have had a HeadSweats Midcap for the last 7-9 years and it still is in great shape. I just need to de-salt it once in a while by tossing it in the laundry.

Going Commando

There are days when noggin’ gear just isn’t needed for your run or race. It may be a short run or conditions are very mild. If that is the case, enjoy the cerebral nakedness. Be free my friend, be free. There are no rules to this game!

As you can see there are some great options that can match up to your preferred style and training/racing climate.

What is your preferred noggin’ wear?

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• The Running Gear Most People Forget

The 305 has a workout feature that allows you to set up time-based intervals. No GPS signal is necessary for this sweaty workout!

Setup

The setup for a time-based interval workout is fairly simple and shouldn’t take more than a minute or two to configure. Here are a few steps to help get you rollin’.

First you may want to turn off the GPS. When you are indoors there is no point in trying to connect to satellites.

1. mode button -> Settings -> General -> System -> enter button (on GPS menu item) -> GPS off
2. Press mode button to back out of various menu pages.

Configure the time-based intervals:

Time-based Intervals Page

1. Go to the time-based interval page.
   • mode button -> Training -> Workouts -> Interval -> Time/Rest Time
2. Select your desired “ON” Time and Rest Time for each interval.
   • Use the enter button and up/down arrow buttons to select from one of the preset times or specify a custom time.
3. Select the number on intervals (Reps) you wish to complete.
   • Use the down arrow to highlight the Reps field and then use the enter button and up/down arrow buttons to set the desired value.
4. Select the Warmup & Cooldown box if you wish the warm-up and cool-down data (time and heart rate) be recorded and the time displayed during this phase. If not, move to the next step.
5. Select the Done? page item.

Setup is complete!

Time To Run

Now your ready to start running some intervals!

If you did not select the Warmup & Cooldown box during the setup phase:

• Press the start/stop button whenever you are ready to begin the intervals. The watch will play a little Your done! tune when the intervals are complete.

If you did select the Warmup & Cooldown box during the setup phase:

• Press the start/stop button to begin your warm-up and display a count-up timer.
• Press the lap button when you are ready to begin the intervals.
• When the intervals are complete, the display will switch to a cool-down count-up timer. Select the lap button when your cool-down is complete then the Your done! tune will be played.

Nice Features When Running Intervals

• At the start of each interval the watch beeps and displays “Run for XX:XX” to remind yourself the length of the interval.
• At the start of each Rest portion of the interval the watch displays “Rest for XX:XX”.
• The display provides a count down timer during each interval so you can take a quick glance to see how much time is left.
• The watch beeps during the last 6 seconds of each “ON” or Rest time, to let you know you have nearly completed that portion of the interval and are about to transition to the next phase.
• The display provides the number of Reps To Go to help remind you where you are at within the workout.

I Liked It

Last week I used the Garmin 305 for my 4 X (4 min “ON” – 3 min “OFF) hard interval set on the treadmill. I only had to worry about adjusting the treadmill speed from “ON” to Rest pace.

It was like having a coach (without the spitting and yelling) tell you what to do while I focused on doing it. No need to worry about what interval I was on or trying to remember what time on the treadmill is the next phase of the interval.

The brain can start to get a bit fuzzy after a few hard intervals. It was nice to just focus a majority of my energy on running.

Since GPS doesn’t work indoors no distance data is recorded but you can always note the treadmill distance data for your weekly mileage logs.

Be active – Feel the buzz!

David - EnduranceBuzz.com

Related Posts:

• New Running Tool – Garmin Forerunner 305
• Garmin Forerunner 305 – Setup
• Garmin Forerunner 305 – Distance Test
• Is the Garmin Forerunner 305 The Right Running Tool For You
• Is the Garmin Forerunner 305 For Trail Runners?
• How to Update the Garmin Forerunner 305 Firmware

Related Articles:

• Rocky Raccoon 100 Trail Run 2010 Race Report
• Bandera 100 km Trail Run Superman Flyover Video
• Rockledge Rumble Trail Run Elevation Profile
• Texas Trail Running: Rockledge Rumble Trail Run Aerial View
• How To Update Garmin Forerunner 305 Firmware

There are various flavors of intervals but the version I am referring to are the those intense, high effort, short duration intervals.  Yes, the ones that make you cry home to mamma!

I prefer long course events (marathon+) and always blew off anything that made me hurt in such a short amount of time. What’s the point? I need to run for 3+ hours in a race, not 5 minutes.

I am starting to come around that short and hard running may be worth exploring if you are interested in running faster in any distance event but one must have some yoda-like insight as well or it all is for not.

Running-Advice puts together the following video that adds some additional thoughts on the benefits of interval work for all race distances.

Desert Series Episode 11 – Speed work and marathon runners – a match made in Heaven? from Joe English on Vimeo.

(If you can’t see the video you can click on the following link.)

Note: Hard effort (VO2max / 98-100% Max HR / ~5km pace) intervals put the body under significant stress. Talk with your doctor if you are unsure of your current physical health. I also have been consistently running for a number of weeks/months establishing a base before including intense interval sessions into my training.

What are your thoughts on hard interval training? Are they a benefit to long course running?

Over the next few weeks, we will explore these intense intervals and look at some of my Garmin 305 data from recent intervals sessions and see what we can learn from it.

During this training block I am using Jack Daniels’ Running Formula to assist in determining my interval pace based off of a recent race result.

Why Hard Intervals?

Daniels mentions the purpose of hard intervals is to improve:

• the  amount of oxygen that can be delivered to the running muscles
• the muscle processing of the delivered oxygen
• the muscle ability to handle waste removal (carbon dioxide and lactic acid)

Translation – run faster!

Do these potential benefits seem to be a prerequisite for short course runners only? Not really.

One other thing to be aware of is these intervals are hard and intense but controlled. Always try to maintain form throughout the run.

Determining Your “ON” Duration

This week my interval workout (first of training block) consisted of 4 X (4 min “ON” @6:39min/mile – 3 min “OFF”). After a two mile warm-up the graphic below displays the first three intervals in a heart rate vs. time graph. (Click on the image to see the entire graph.) This entire workout was done on a treadmill at 1% grade.

Garmin 305 Interval HR Data (Click on image to see full data)

There are many things we could discuss from this graph but for this post let’s focus on the heart rate buildup and determining the “ON” duration of the interval.

With the goal of these intervals to stress our current aerobic capacity (by getting close to max HR but not above), it would seem fair to say that the desired goal portion of the workout is occurring when the heart rate stabilizes/flattens as this would appear to mean we have reached our maximum VO2 for this particular interval. It is this portion of the interval we desire.

So what’s the point?

If you look at the heart rate build up of each interval, it roughly takes around two minutes before the heart begins to stabilize/flatten and then the desired work begins.

Yes, so?

It would seem beneficial to run hard intervals with an “ON” duration greater than two minutes. As my heart rate chart shows, the approximately first two minutes are really just an appetizer for the main course. In order to get to the main course, you have to run longer than two minutes!

Daniels recommends performing intervals having an “ON” duration greater than two minutes. My data seems to match his research.

Daniels also recommends to not run longer than five minutes during the “ON” portion so that you don’t over tax the body and negatively affect upcoming training sessions. This would seem to be an individual assessment but it is probably a good recommendation to begin with. Have you ever ran longer VO2max intervals? What was your experience?

Also, the “OFF” portion time amount is equal or a bit less than the “ON” amount to allow a fairly full recovery between intervals.

What if you don’t want to run longer than two minutes during each “ON” segment?

If you like to keep the work duration short and frisky, it would seem beneficial to run the first interval’s “ON” portion for at least two minutes in order to reach the approximate maximum heart rate / VO2 for that particular pace but then greatly reduce the recovery/”OFF” time (Such as 50% of desired “ON” time).

For example:

• Interval 1 – 3 min “ON” – 45 seconds “OFF”
• Interval 2 – 1 min 30 seconds “ON” – 45 seconds “OFF”
• Interval 3 – 1 min 30 seconds “ON” – 45 seconds “OFF”
• etc…

From looking at my data sample of one, the “OFF” portion heart rate seems to stabilize in the same amount of time as the “ON” portion (two minutes). Therefore, starting at interval two, maximum heart rate / VO2 for this particular pace would stabilize in about 45 seconds which would provide 45 seconds (90 seconds – 45 seconds) of the desired stress for each consecutive interval.

How Many Frisky Intervals To Provide The Same Desired Stress As My Original Workout?

My original workout had two minutes of desired stress per interval (four of them) for a total of eight minutes.

To aquire approximately eight minutes of desired training stress using the frisky interval method, it would seem to require 11 intervals if using the above approach. [1 minute + (10 x 45 seconds) = 8 minutes 30 seconds]

Do you prefer longer (3+ min), shorter (less than 2 min), or mixed hard intervals?

Many Choices

The combinations of hard interval sessions are as many as you can imagine. Experiment and observe which method or combination your body best responds to. This is the fun of endurance sports – constant opportunities to explore and try and understand one’s self.

I am going to repeat the same original workout for two more weeks so it should be interesting to see how the data compares and even more importantly observe if it begins to translate into more speed.

Be active – feel the buzz!

David - EnduranceBuzz.com

Related Articles:

• No Related Post

After mentioning the Shoe Wallet as one of the possible ways to carry some form of identification during your training runs, I decided to purchase a couple samples of the product to test out.

My wife was the official field tester for this product. What a sport!

Installation: No problems. Wendy put a house key in the little pocket and was quickly out the door.

Experience: No sensations were observed throughout any run which is a good thing. Wendy didn’t realize it was even on.

Problem: After her second run (each of 3 miles), she took off the Shoe Wallet and noticed that the securing strap was already pulling out of the stitching. We wouldn’t be able to use it again.

Six miles of running caused this product to die. Could this this just be an extremely sour lemon from the batch? Possibly, but six miles doesn’t leave many warm fuzzies.

To carry stuff in your pocket – OK. To use for running – maybe not so much.

Has anyone had any long term running success with this product?

Be active – Feel the buzz!
David – EnduranceBuzZ.com

Related Articles:

• No Related Post

In times of great needs like these a voice can often be heard for those willing to listen.  My ear (actually eyes) heard (truthfully read) such a voice (blog post) and it presented me the holy grail of training wisdom. I am so grateful that this insight has been re-released for us all to progress and enjoy our endurance journey here on earth.

Like all teachers of truth from years gone by, this message is not an individualized plan but a thematic message that transcends them all and can be weaved into each individual’s endurance life in a unique way for them.

Many times such philosophical insight is often discarded as useless. What do I do? Tell me the specifics! I want details!

We are presented with what we need to hear, not what we want to hear.

So before you create a new training program, hire a coach, rub BodyGlide on those delicate inner thighs, or strap on that heart rate monitor, make sure to actualize this training plan secret so graciously revealed to us by sagacious endurance athlete Chuckie V.

Click here to enter the quiet reflection room where the secret is revealed!

Be active – Feel the buzz!

Related Articles:

• No Related Post

Please replace yours running shoes before they look like this! Argh!

Be active – Feel the buzz!

Related Articles:

• No Related Post