Cutting Through the Fog

Sunday morning was really foggy! Temps right at freezing at 5:00 am. I thought there was a meteorological term for “freezing fog” but I am now convinced I was thinking of something else. There was frost, and fog, but nothing preciptating out of the air. Can’t complain – fog means little to no wind. I would trade 10 degrees for 10 MPH just about anywhere below 50F!

Had a good short run (around 5 miles) with my friend (I need to get your permission to start using your name – you know who you are!). Then another mile with Ellie. She found her Christmas tinsel along the route again.

Swapped my unworn neon yellow NB MR00’s up a half size for a new pair. I think my red 11.5’s were too small. Looking forward to their arrival. I’ve been running in my round toe ZEMs again. I think they are helping me to maintain good form and not overstride, but some EVA on the pavement is going to be nice.

This past week also included two treadmill runs. Who likes the treadmill? Not me.

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6 comments on “Cutting Through the Fog

  1. My favorite meteorlogical moment was on College on the return trip. The fog was hanging just below the street lights, and you could see the wisps of the bottom edge of the fog just floating there. No wind.

  2. You know… I love the treadmill. There is just about nothing I like better than getting on the treadmill, taking the pace up, and floating to my target heart rate. I can totally “zone out” on the mill. I don’t have to worry about cars. I only have to worry about falling off. All I think about is my breathing, my gait, my cadence, timing drinks, and whether or not to change my pace. I have much better luck reaching a runner’s high. I also feel like I push myself harder and more consistently on the mill. I know I’m making a tradeoff for street running (which requires more balancing). And I recently read that your hamstrings take a bit of a break on the mill – but your quads work harder.

    I have found that 1% on the mill is about equivalent to 0% on the street. I’m going to be doing more experimenting through the winter. Comparing a run on the mill to a street route is hard because of elevation changes. A good rule of thumb I’ve found (from the Lore of Running) is 1% downhill gives you a .2 mph boost, and 1% uphill gives you a .45 mph handicap. My winter experiments will be taking portions of the KC Marathon route and trying to simulate them on the mill. Should make it interesting… And hopefully it will mean I’m ready to take on some real life hills come Spring.

  3. One more thought. (BTW, this was a great run.) I was looking back at a run I did several weeks back at 37 degrees, and I wore a baclave that day and was too warm. This run, no hat, and I was about right. I think the cut off for me is going to be right at 35 (wind chill). I have a wonderful baclava from Target (Champion! C9!) that is going to see more service as the mercury continues to drop.

  4. A slight correction and expansion on my elevation comments. Lore of Running’s 1% uphill handicap is .40 mph and .22 mph advantage downhill. At 7:00 miles (8.57 mph) effort, you can expect to lose 20 seconds (7:20 miles) per 50 feet of uphill elevation change. While you only gain back 11 seconds (6:49 miles) per 50 feet of downhill elevation change. Another way to think about it is you lose 4.5 seconds per 1% grade per mile on an out and back course. Or… given a 2 mile out and back course with 1% grade, it would take you 14:09 to run 1 mile out uphill and 1 mile back downhill at the same effort you could run 2 miles flat at 7:00.

    I’ve kind of tested this on the mill, by running at a given speed and elevation, then dropping .1 mph per +0.5% elevation change and comparing my heart rate across runs. What I found was, I spiked my HR when I “only” dropped the speed by .1 mph when going from 1% to 1.5%. This seems to indicate to me that between 1% and 1.5% on the treadmill is close to 0% real life. Of course, it could have been the day of the run, but given everything I’ve read about mills, my experience corresponds with the “literature” on the subject.

    I’ve done a lot of runs at 0.5% elevation and 1.0% elevation with a difference of .1 mph, and all of those indicate my effort is identical. So I feel pretty good thinking 0.5% on the mill is “downhill,” and that it’s probably -0.5% in “real life.”

  5. Here’s the article on treadmill running from active.com:

    http://www.active.com/running/Articles/Indoor-Versus-Outdoor-Running-3-Things-to-Know-About-Treadmill-Training.htm

    I’ve read many others, but this one had a good discussion of the hamstrings vs. quads issue.

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