March in New England brings very disparate weather patterns making my runs different every day. The past two weeks have been really interesting. Several mornings, I got up and looked at the thermometer to find it was really cold. Other mornings the temperatures would have me thinking spring is finally here. The only problem with this type of weather pattern is that I never know what to wear or how many layers making my runs outside a little uncomfortable at times. Nevertheless, I am craving that warmer weather where I can just thrown on a pair of shorts, a tech t-shirt and my running shoes and head out for a run without needing to think about how many layers I might need to be comfortable.
As you can image, living in an area with very cold temperatures in the winter makes it difficult to run outside. I have become somewhat accustomed to the winters here in New England and finally have the right running gear to allow me to run outside in comfort (relatively speaking). After six winters here I created a rule that I will not run outdoors when the temperature is below 10 degrees or if the snow/sleet/ice make it too dangerous to be out on the road. In these cases, I head to my local YMCA and hit the indoor track or treadmill. Since training for the Boston Marathon I do all of my speed work outs on the treadmill to allow me to truly regulate my per mile pace.
The indoor track is nice, but 17 laps to a mile can get a bit tedious. The nice thing about the YMCA indoor track is that it is made of a resilient rubber surface which is a nice break for my legs from the asphalt and hard packed dirt I run on outside. The big negative to running on the indoor track is the canted road which puts a continual stress on the outside of one knee and the inside of the other. The track also has tight turns that cause repetitive stress to my legs and IT band. But, when the weather is in the single digits, I would rather do 102 laps indoors where it is warm than try to run outside in severe cold. Despite the availability of the track, I find most runners are downstairs on the treadmills.
As I said, I like to use the treadmill to do my mile repeats and tempo runs when gearing up for a marathon. The main reason I use the treadmill is that it is easy to clock my speed and distance. I don't have to guess my pace. In most of my workouts I set the incline at 2% which simulates the intensity of outdoor running and helps to make up for the lack of wind resistance when running outdoors. If I want to have a more strenuous speed session, I like to set the treadmill on random hills and at level 6 or 7. When I use this setting, I can easily get my heart rate up to 80% of my max and feel I get a big benefit cardiovascularly.
Even though I like the control and certainty of the treadmill for my speed sessions, I do agree that treadmill running isn’t perfect. Some of my running friends tell me they can't stand running on the treadmill as it is monotonous. When I am doing a 7 or 8 mile tempo run on a treadmill, I do understand their point. I try to find a place in my mind where I can just focus on the rhythm of my footfalls and drop into a somewhat meditative state. I listen to podcasts or music and try not to look at the treadmill screen and try to imagine I am running outdoors. The YMCA has huge picture windows that look out into a stand of trees and as the sun comes up I can almost fool my senses into thinking that I am actually outside as I run.
While I use the treadmill even in good weather for my speed work and tempo runs, I would rather run outside. Surprisingly, this former Southern Californian even likes it when the weather is cold, raining or snowing. I find that I feel more connected to the world I live in when I am out in the elements no matter how ugly they may be. The other big plus is that as you run you see different things each mile which helps to reduce the boredom you may find running on the treadmill. Even with the random hill workouts I find that the road gives me more variation as the road is canted and I get to dodge fallen limbs, potholes, etc. This keeps me much more focused on what is ahead making the whole run more interesting. Finally, I always enjoy running outdoors because I get to experience my run in a way you can't when running indoors. When it is hot I can really get a good sweat going or if the weather is inclement I can feel the rain or snow on my face. What's not to love about that?
I have read several articles that all conclude that if you run outside you are getting a much better workout. I am not sure that I come to the same conclusion. I say this because I can actually get my heart rate up much easier when running on a treadmill. But, I know that I use more of my lower body muscles when running outdoors because of all the varied surfaces and inclines I encounter. I do think that running outdoors better prepares you for racing because you are constantly being exposed to different weather conditions. Since I have run in every conceivable weather condition outside here in New England, I know what type of gear I will need for any race day condition and know that the elements will not hinder my ability to finish any given race. If I had never run outside, I don't feel that I would be as well prepared.
So, what does all this mean? Simple. I believe that I have found the perfect balance in my training. I use the treadmill and indoor track when the weather is too inclement for me to safely run outdoors. I also use the treadmill to allow me to really get in what I think are solid speed work outs and tempo runs. I couple this with at least 4 days of running outdoors in the elements. I used this combined training regimen when I trained for the 2009 Boston Marathon and it led to my marathon P.R. My advice is to try using the treadmill in the same way that I do and see if it doesn't help improve your times. But don't exclusively train on one. To really feel alive and part of this great big world that we live in you need to get out on the road and pound the pavement. It is at the end of a long run outside that I truly feel like I have accomplished something. Get out there and experience the elements, you'll be glad you did.
Mar. 5 – 10.10 miles (1:33:25, 9:15 pace)
Mar. 7 – 6.10 miles (57:06, 9:22 pace)
Mar. 8 – 3.20 miles (25:16, 7:54 pace) – Speed Work
Mar. 10 – 6.20 miles (49:50, 8:02 pace) – Tempo Run
Mar. 11 – 6.20 miles (55:57, 9:02 pace)
Mar. 12 – 10.20 miles (1:31:40, 8:59 pace)
Mar. 13 – 11.10 miles (1:42:11, 9:12 pace)
Mar. 14 – 6.20 miles (57:18, 9:14 pace)
Mar. 15 – 3.50 miles (27:45, 7:56 pace) – Speed Work
Mar. 17 – 6.20 miles (49:40, 8:01 pace) – Tempo Run
Mar. 18 – 6.10 miles (55:40, 8:59 pace)
Mar. 19 – 10.10 miles (1:28:15, 8:44 pace)
Total Miles: 85.20 miles
2011 YTD Miles: 280.80 miles
