Today it’s -4 (-18 with the windchill) which means my 20 Miler would be on the treadmill.
Since I had to do this run on the treadmill I decided to take advantage of the opportunity to simulate the Mercedes Marathon race terrain as best as I could. I took the elevation chart and took points in the course and used them to caluclate the grade percentage using this calculator. Of course this can’t account for the rolling up and down incline, but I wanted to attempt to get some grading percentages to use on the treadmill and estimates will be good enough for this run. I’m not great with math so this is about much calculation that I can handle and I will round/guestimate when neccessary.
3.8M 597ft to 6.01M 636ft = 39ft variation = .33% grade increase
6.01M 636ft to 6.99M 683ft = 47ft variation = .89% grade increase
6.99M 683ft to 8.67M 735ft = 52ft variation = .59% grade increase
8.67M 735ft to 9.51 709ft = 26ft variation = .59% grade decrease
9.51M 709ft to 11.01M 640ft = 69ft variation = .87% grade decrease
11.01M 640ft – 13M 600ft = 40ft variation = .38% grade decrease
The course is two loops of the half marathon course and it appears that 3.8M comes again at about 16.9M so I will repeat the hill calculations here until I hit 20M.
So my 20 Miles looked like this:
Miles 1 – 3.8 @ 1% incline
Miles 3.8 – 6 @ 1.5% incline
Miles 6 – 7 @ 2.5% incline
Miles 7 – 8.67 @ 3% incline
Miles 8.67 – 9.51 @ 2.5% incline
Miles 9.51 – 11M @ 1.5% incline
11M – 17M @ 1% incline
17M – 19.2M @ 1.5% incline
19.2 – 20M @ 2.5% incline
This is now my longest treadmill run. Between the incline changes, sports beans at miles 5, 10, and 15, and restarting the treadmill after it hit its 100 minute limit, I felt busy the whole run. I ended up just rocking out to tunes and no TV. I day dreamed about upcoming 2010 races.
This is also the end of the peak mileage week in our training plan. It is the highest mileage week I’ve ran so far.
Here is how the week went.
M: Bike 8.6 Miles (Hills, P3, L5, 30:00, 17.2 mph), Sit Ups, and Push Ups
T: 6 Miles Recovery W/ 6 X 100M Strides (Treadmill, 1% Incline, 46:46, 7:48 Pace), Upper Body Weights
W: Rest, Push Ups
R: 12 Miles Med – Long (Treadmill, 1% Incline, 1:35:53, 8:00 pace), Abs and Bridges
F: 12 Miles LT W/ 7 Miles @ 15K – HMGP (Treadmill, 1% Incline, 1:31:47, 7:39 Pace), Abs
Sa: Bike 4 Miles (Easy, Warm Up, P1, L6, 15:00, 16 mph), 5 Miles Recovery (Treadmill, 1-3% Incline, 39:53, 7:59 Pace), Lunges and Squats on BOSU
Su: 20 Miles Long (Treadmill, 1-3% Incline, 2:40:04, 8:01 Pace), Push Ups
Total: 55 Miles
Update: Rob wasn’t home when I did my 20 Mile run incline calculations so when he got home he read my post and noticed I made an error that caused the run to be harder than neccessary. Apparently I did cumulative calculations on the points I took and instead I should have compared each point to the starting elevation, thus making the incline grade from 1-2%. Woops. I can manage accounting type work, but other types of math I am terrible at.