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Posting a Follow-Up to
Treadmill Simulation (Pace cards, training logs, etc.)
3/28/2014 12:30:29 PM
I use Matt Carpenter's Pace Chart (http://www.skyrunner.com/pace.htm) (scroll to the bottom of the page) as an aid to my training on the treadmill and during the race. I use the 5:30 finish time as a guide and it gives me an idea if I will make the cutoff points (Barr Camp and Airframe) long before I reach those points. One of the things that Matt stresses in his Training Guide for the PPA/PPM is constant effort. The constant effort that can be represented by a steady heart rate or calories/hour if your treadmill has that readout. I see some runners who maintain the same speed for various inclines. Not slowing down on the steeper inclines will cut into your reserves and cost you later in the race. The treadmill can provide that feedback regarding what speed you should be running for various inclines. I make a spreadsheet that includes times and speeds for the legs in the treadmill simulation. Here is an example that I use. Doing the PPA treadmill simulation provides feedback on how your training is progressing every time you do it, if you keep a log of your progress at each checkpoint. Start 0 miles 3% (4.0 mph) Ruxton Ave 0.45 miles (O hrs + 7 min) 6% (3.5 mph) Hydro St 1.25 miles (0+21) 15% (2.3 mph) Join Barr Trail AS 1.65 miles (0+31) 15% (2.3 mph) Incline overlook AS 2.8 miles (1+01) 12% (2.7 mph) Top of Ws 3.02 miles (1+06) 12% (2.7 mph) No Name Creek AS 4.3 miles (1+37) 12% (2.7 mph) Bob's Road AS 5.3 miles (1+59) 3% (4.0mph) 7.8 Mile Sign 5.9 miles (2+11) 7% (3.4 mph) 1/2 mile to Barr Camp 7.0 miles (2+32) 11% (2.7 mph) Barr Camp AS 7.6 miles (2+48) 12% BP Sign 8.7 miles (3+14) 13% End of BP SB 9.4 miles (3+36) 13% A- Frame AS 10.2 miles (3+55) 14% 2 to Go 11.3 miles (4+28) 15% Cirque AS 11.9 miles (4+48) 11% 1 to Go 12.2 miles (4+56) 11% 16 Golden Stairs 13.02 miles 15% Finish 13.32 miles (5+30) Matt's pace chart assumes training at high altitude. Without the high altitude training, you can expect to fall behind the pace at the higher altitudes. However, since the treadmill simulation is done at a constant altitude, you should be gaining in the later stages because the pace slows (altitude effect) for the same incline. If you are not gaining time in the later stages, you may be going out to fast at the start or you may need to train more for the longer distances.
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