However, the next two weeks will be a slog for sure!
I know some of you will be running (and have been running) on the treadmill, so I am thinking some information to judge what to do when treadmill running might be good information this week
#1 fact that you should know is that running on a treadmill at zero incline is not good for your knees, you need to have a slight incline to protect your body.
#2 fact is that at zero degree, treadmill running is less than you would need to do outside because there is no wind resistance
SO - to run the same speed as you would run outside, an incline of 2.0 % is necessary. If you want to check this out please visit the link below and see the effect of different inclines on the pace / speed
Unfortunately this chart is only in min per mile hence if you are like me and need to have a conversion to KM per hour or Minutes per KM, then please consult the following link
Here is another handy link to allow you to determine how to run on a treadmill
AROUND THE BAY ROUTE
Although the new route has not been published (see last week's blog about elimination of the hill because of construction) I have adjusted a route map to show the difference. This is NOT an official map however I have shown the route staying on Plains Road instead of the original route.
MY 2015 ATB mockup
2014 ATB ROUTE
The difference is from 24K to 26K
Tim Westaway, our Ultra Coach has met with most of the people who have stated a desire to run an ultra. Should anyone want to investigate this further and or you want and do not have a plan yet, please send Tim and email at email@example.com
Please remember that it can be any ultra that you want to run - does not have to be anyone specifically
Personally, after Monday night, I will be away for the next week in Japan to run the Tokyo Marathon. This week shows really really cold weather. Should you decide to run on the treadmill, take head of some of the information above. "IF" you are going to run outside, make sure, that first it is safe to do so - i.e. snow and ice PLUS please dress to make sure that you are protected from the cold.
Should anyone want to follow me in Japan, the marathon starts at 7:10 PM here in Canada Feb 21st
My BIB NUMBER is E81392
From the official Tokyo Marathon website (Internet or mobile site) you can enter the name or number of individual runners and check their times every 5km.
Official Website http://www.tokyo42195.org/
Mobile Website http://m.tokyo42195.org/
Have a great week and remember Winter will be over soon!!
Dick for FoF