Training with No Gravity Part 2

A few people asked me to write a bit more about my experience with the Alter G.  I’ve run on it 5 times now (so I’m not any sort of expert).  I do know I have not regretted a single run.  I haven’t felt pain during or after run, so I’m honestly glad I’ve started using it.  I actually think my recovery is starting to go really well (but I also feel extremely jaded because my last run was at 77% body weight).

Before last week, I had heard about an Alter G treadmill but never used it for myself.  I had seen it downstairs but never used it.  I had seen one of my elite coworkers use it but seeing someone run 5 min miles like no big deal….well you don’t stop to chat while they are doing workouts.

I honestly hadn’t even done that much research about it prior to last week. I was letting an extremely useful training tool pass by me.  After my doctor said I could use the alter G, I did more research and decided to give it a go.

I knew we had one at Haddonfield Running Company to rent and use.  Finding one would have probably been the hardest hurdle.  Life granted me a ray on sunshine though.

So last week I went in to do my 20 minutes.  I knew nothing and once again I had done very little research until about an hour prior.  70% seemed to be the optimal starting point in beginning to run post stress fracture.

You wear a pair of party pants that essentially zip you into the machine.  As it calibrates, you stand completely still with you arms crossed.  It’s a lot easier said then done.   The chamber where you will run fills with air.  The gravity almost feels as if it’s lifting you off the ground. It’s a strange and indescribable feeling. I felt like I was running in the pool but with no resistance.

alter G treadmill pantsSo with that I ran for 20 minutes at 6.5 pace and 70% body weight.  I didn’t listen to music because I wanted to be hyper aware of my foot.  During the run it felt as if there was no pain or pressure on it.  It felt fine.  I honestly wasn’t surprised since it was putting very little pressure on my foot.

After I made it through my 20 minutes completely pain free, it was more the afterwords I was worried about. The next few minutes I felt fine. I chatted with my coworkers. I drove home and felt fine afterwords. I haven’t had any extra aches, pains or problems since adding these Alter G runs. I’ve started to slowly up my body weight use from 70% body weight to 77%. My plan is to keep slowly upping my body weight until I feel good running at 95%, then I will try running outdoors.

Alter G Treadmill

(I’m not being payed to be injured and review an Alter G)

Questions for you:
Have you tried an Alter G?
How do you come back post injury?

 

Base Building Week 2 (60ish miles)

This could be the first time in a while that I chose to take two days off of running this week instead of one.  I don’t regret that decision because I had a pretty solid week.

Monday: 12.2 outdoors (8:13 overall pace) P90x Ab ripper
Tuesday: OFF
Wednesday: 11.55 Treadmill (8:23 overall pace) Nike Training Club Alpha Abs
Thursday: 12.3 outdoors fast finish (7:43 overall pace) P90X
Friday: Cross train
Saturday: 12 miles easy (untimed, recovery) P90X
Sunday: 4 mile race

Each run I had this past week has been productive.  I cannot complain about any of them.  My body recovered really well.  I blame part of that on good nutrition and part of it on sleeping inside because it’s so cold.  It was very hard for me to take two days completely off of running.  My “junk/easy” miles were just completely removed from this situation which resulted in much lower mileage.

On Monday, I was able to get outdoors for a warm run.  Warm! I was wearing shorts.  I honestly didn’t believe the weather man when he said it was supposed to be zero the next day…

rundrawing
Incase you wondered those are large snowflakes

He wasn’t lying though and it was too cold to run outdoors on Tuesday.  I didn’t sleep well and felt really tired and sluggish.  I was a bit upset but knew that it wouldn’t be beneficial for me to run.  I talked about that being a top reason I like rest days here.

Then Wednesday I ran on the treadmill.  I didn’t feel bad nor did I feel great.  I felt bored.  After spending all of last winter logging 70 mile treadmill weeks,  I’m tired of the treadmill.  It has been boring lately.  Not even the Beibs, the Maury show or Ellen can keep me entertained right now.

Thursday I decided I would get outside.  I was not taking no for answer. I started off around 8:50 pace.  I had hoped for a faster paced run this week to work on my turnover.  I can’t really explain it but around mile 7 I just took a leap of faith and decided to push down from an 8:30 mile to 7:30 and hope I could keep it going.  After a 7:30 mile felt good I pushed further and ended up running the last four miles at 6:49, 6:44, 6:49 and 6:42).  I was really proud of this run and couldn’t be happier.   This is my favorite run of this training cycle.

Friday I decided to do easy cross training.  I had been back and forth about it because I knew taking 2 days off would equate to not running a 70 mile week but decided it was okay because I was hoping for faster runs. Then Saturday was easy to stretch out the legs, nothing remotely exciting.

Today (Sunday) I am doing a 4 mile race so I’m hoping it goes well!  It’s rather hill so anything under 6:30 pace will be good with me.   Although the race is hilly, it will serve as a nice baseline.

Finally please don’t forget to vote for me for Napa.  Enjoy the Superbowl!

Questions for you:

How many rest days do you take weekly? 

I normally either take one complete rest day or cross train for one day…but this week I did both.

Which team are you going for in the Super Bowl? 

Treadmill Base Building (70 miles)

This week has been a proud moment in my training.  This week fueledbyfuel told me that I look stronger (and not like an awkward flailing ostrich while I’m running).  I have been doing a little bit of core work (a few times a week) but I have never had someone tell me I was ripped or looked strong.

I’m not going to be posting photos of me half naked on the internet but just know my core is getting stronger for two reasons.  One you probably couldn’t tell anything of it and two, I don’t post half naked photos of me on the internet.  Like running your miles actually equates into faster training…who knew.

Since my last training post two weeks ago, I had made a lot of strides towards getting back to where I want to be.  I’m feeling a lot more confident in my training and life in general.  It’s honestly quite the improvement from my last Debbie Downer training post.  I think there could be a chance for a PR at the New Jersey Half Marathon April 27, but I am hoping to change my goal race to Napa Valley, CA .

As most of the East Coast has been hit by a winter storm, NJ was not excluded.   Most of my runs had to be done on the treadmill.  I struggled a bit with it this week and found myself getting more bored than usual.  My main was focus was to get these runs in and get good quality miles.  Something that is personally different for me on the treadmill is that I know the times I’m supposed to hit and can hit them without worry.  I cannot slog slower miles like I find myself doing running outdoors.  I’ve always believed that winter should be a base building and mile logging time period.  Unless you are training for a specific race during the winter, my primary goal is to come out injury free.

Monday: 11.25 mile run easy outside P90x Ab Ripper
Tuesday: 10.25 mile run progressive (8:16 overall pace)
Wednesday: 10.75 hills on the treadmill (2.0-8.0 incline) 8:50 pace Personal Core work
Thursday: 11.55 treadmill progressive run (6.7 pace-10.0 pace) P90X
Friday: AMT Cross training
Saturday: 11.23 miles treadmill (8:28 pace) P90X
Sunday: Tentative: 15 miles Nike training club abs
Total: Total: 70 miles And lots of core

My goal this week was to have one progressive run (Thursday) as well as one hill simulation run.  Running hills on the treadmill has become my staple treadmill workout.  The amount of sweat and accomplishment after 90 minutes is boarderline gross but I’m always glad I actually do it.

Where I live in NJ has no hills and is pretty flat so logging hilly miles is a challenge.  With treadmill workouts at least I can get some solid inclines in.  I’ve been doing set programs which have gone from 2.0-8.0 several times.  It seems to be working well for me.

My progressive run of the week was a 95 minute run (90+5 minutes of cooldown).  I always log a 6.7-7.0 for 45 minutes then just start increasing the pace from there for the next 45 minutes.  Eventually (for 1 whole minute) found myself at 10.0.  That was enough of that and after nearly flying off the back I went into cooldown (#selfie) mode.

So I have nothing bad to say about this week of base building.  Honestly it was awesome!  I was supposed to run a 5k today (Sunday) but it was cancelled again for ice.  This has not been my month with races but as long as I make it through this season injury free I will come back for a strong Spring season.

OH and Please please take a minute to vote.  I am only 200 votes away from first place.  Winning this ZOOMA trip means so much to me and I’ve never wanted to win anything more.  If you want to link it to your blog, retweet, share to friends facebooks I wouldn’t mind at all.  I’ve never been so close to winning something so amazing.   I’ll continue with daily memes.

Questions for you:

Have you ever had 4 races cancelled in a month?

What was your best workout of the week?  

Diary of Gym Goer Part 2

Last week I posted some gym favorites that I have in my two gyms.  This week I’ll continue the trend.  Please don’t post a comment that you hope you aren’t one of these people.  Unless you come to my gym I can guarantee you aren’t.  We all have strange quirks and this isn’t meant for anyone to get their panties in a bunch.

Moving on, first to some fun facts I learned this week while mindlessly watching the TV on the treadmill.

  1. There was some sort of big McDonalds or Burger King twitter hack…I told you I was mindless.
  2. They use real life clinical psychologists for the show hoarders.
  3. There is going to be a new season of my a favorite show of mine, Awkward (ie never leaving the gym)
  4. Nutmeg is dangerous if you shoot it up in your vein.  (why was this a top news story?)

Pretty boring week if you ask me.

People I saw in the gym this week:

Chatty McPhee Clone: This girl was screaming on the treadmill on her phone while I was trying to elliptical to Cake Boss.  I could physically here her over the volume in my headphones and I’m pretty sure I’m partially deaf.  At least she left early.

Muscle Quenching Meat Heads: I chose an elliptical near the water fountain (for no reason I just did).  These two bro’s came and got water, made eye contact and left 9 times in an hour (I counted).  Does weight lifting require that much water and making eye contact with me? I wasn’t even wearing booty spanx (because I don’t at the gym).

What What in the Butt of the week:  Let’s be honest here, we could have a different person each week.  This week’s winner I could see bottom booty crack.  What an erm…glorious sight the entire time…not.

Dayumm Bitches Love Me…man: Stared at himself at the mirror the entire time he was on the elliptical.  Keep in mind there are 5 machines between him in the mirror and of course I was the one next to him so it felt like he was staring at me.

They see me smelling…they hating: Yes because you smell like cologne and I wanted to vomit.

Potsdam Undergrad: Someone that went to my undergraduate school when I did.  I think we will become good friends and I have nothing snarky to say I just thought it was worth noting people do exist from there.  She is at graduate school now.

Tanning Flashlight: I think I could get a tan just by using the machine next to her.  I understand planet fitness has tanning beds, but I think you are supposed to work out at the gym more than actually use them.   **I don’t use tanning beds at all…never will and never have.

Question for you:  Any life lessons from the gym this week?  Any noticeable characters?

Treadmill Training (71M)
Monday: Nike Training core AM: 11.01 miles treadmill (8:49 pace easy)
Tuesday: 50 crunches OFF (I was sick and my corneas burned to the power of 10000 suns)
Wednesday: Nike strength training back PM: 11.48 run (8:16 pace)
Thursday: 50 crunches PM: 12.02 run (8:19 pace) felt really good
Friday: 50 crunches AM: 10.35 easy (9:00)
PM: 2 hours elliptical
Saturday: 50 crunches 11.55 miles (8:18) easy
Sunday P90X 15 miles outdoors
Total: 71 miles total

Thoughts:

Besides my corneal abrasions on Tuesday and not being able to run, I think I had a really productive training week.  Actually even with them, it was extremely productive training week because all my miles felt great. Instead of trying to make up the miles on another day I just kept with the schedule…and look at that…I’m still in the same amount of shape.

I think part of running easy miles for me has allowed my runs to not feel hard on the legs or challenging.  It’s hard to only allow yourself to go an X pace on the treadmill, but I think it’s something that is so important when running there.  I was really happy to get outdoors on Sunday and I think actually (knock on wood) I may be able to have a few outdoor runs this week.  That would certainly be nice.

I guess it’s hard for me to relay how good I actually feel in my runs because I’m not doing tempos and producing 6:XX based speed workouts but I am running high mileage and not feeling fatigued.

#Corewhore updates:

I’m still doing it.  My core is becoming more strong.  I might have to upp my lazy girl 50 crunches to 100.  As you can see I did the Nike Back training once as well.  People often forget that keeping your back strong is as important as your abs and front too.  I’m going to try and integrate more back work to get the whole package.

Knowledge gained from my treadmill running this week:

1. Next week is going to have a few 30+ degree days.
2. It is illegal for first cousins to marry in West VA but legal in VA.
3. Gypsy Brides are virgins before they get married.
4. If female beetles were humans they could lift a semi truck like no big deal.
5.  Some girl on campus was having extreme issues with her boyfriend because he was talking to some girl named Rebecca while she was in class.  (as she screamed into her cell phone).

Questions for you:

Favorite workout of the week?
Do you workout when you are sick? 

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