Incline Training – Treadmill


I discovered this website today that shows you how treadmill speeds (on incline) translate to flat road speeds:

Incline training 

I am slightly incredibly terrified by some of the speeds (like 12mph on an incline – what!?) but it’s a good reminder for me to include more incline training.

It will help add some variety to treadmill runs and help me with my speed which I’ve been really focused on lately.

Karen – 1, Fear – 0

Update from my earlier post:

I went to the gym this afternoon, faced my fears, and did the first workout of week 2 of the Ease into 10K program.

And I felt AMAZING!

(side note – I’m only 22 miles away from the green level on Nike Running which means I’ve run over 155 miles.  I can hardly even believe that!  A year ago, I couldn’t even imagine being able to run AT ALL!)

When fear wins

“What we fear comes to pass more speedily than what we hope.” —- Publilius Syrus – Moral Sayings (1st C B.C.)

I had a great run on Sunday – I was able to increase my speed, I felt strong, my legs felt good.  It was one of those days that I felt on top.  That was Week 1 – when I had to run five 3-minute intervals.  Now I’m moving onto Week 2 – when I am slated to run five 4-minute intervals.

Yet, I haven’t run since then.  I kept making excuses – “I just ran yesterday”, “today’s a rest day”, “I’ll do it tomorrow”, “I’m so tired”.

What is going on?

It struck me this morning that I’m scared.  I’m scared of increasing my run time.  I know I’ve done this before – I’ve run for a lot longer than 4 minutes at a time in the past.  But for some reason, it’s toying with my head.  It’s making me doubt my body, my resolve and my ability.

And I’m letting the fear win by not going to the gym and beating the hell out of the treadmill!

So I have two choices:

1. Continue to make excuses and not go.

2. Face my fears and go for a run today.

The ONLY option I have is to go for a run.    Because otherwise fear wins and I never get ahead of it.  One of my favorite things about running has been the mental challenge – facing my fears and my doubts and overcoming them.  This is just one of those opportunities for me to prove myself the winner!