I went over to our apt. complex fitness center late tonight after my dinner had digested and got on the treadmill for a 45 minute workout. The first 15 minutes I walked on a 10% grade at 4 mph. The next 15 minutes I lowered the grade down to zero but ran at a pace of 8 mph. Then I finished the last 15 minutes back on a 10% grade at 4 mph. Click here to view a nice treadmill pace conversion chart.
Coming off of Saturday's long run I was happy to feel strong during and after tonight's run. I'm also glad that I felt no soreness around my left knee/IT Band. My plan is to continue doing hillwork and building leg strength from now until the 100 miler next May and also try to mix in some speedwork/shorter runs along the way to help with my breathing.
2 comments:
Always set the treadmill to a 1% incline, that mimics outdoor wind resistance more.
Where's the stretching of the IT Band?
Good point.
The IT Band (ilitibial band) is a tendon running from tensia fascialata, a small muscle on the top, front portion of the hip, to right outside the lateral aspect of the knee. IT Band syndrome occurs when a shortened iliotibial band causes friction over the hip and knee joint. This friction results in inflammation and causes soreness.
Here's a link that shows the stretch I do:
www.mayoclinic.com/health/
stretching/SM00043&slide=6
Here's another link:
www.howtostretch.com/iliotibi.htm
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