G-Trainer Session #2

I have no idea where time has gone. OK, well maybe I have some idea. Between training, working, eating and sleeping, I've had very little free time with which to do, well, anything. So this update is a little overdue (like 10 days) but better late than never.

I had my second G-trainer session at Endurance Rehab on Monday, February 15. I followed my same warm-up (3 1/2 miles outside) before heading indoors to the super treadmill (a.k.a Alter-G) Since it takes a few minutes to get into the space suit (a.k.a speacial shorts that zip you into the G-trainer) I do an additional 1/4 mile warm-up to get the legs moving again before starting intervals. My average HR during my outdoor warm-up was 147, the indoor warm-up 127.

Intervals and recovery:
(distance/ time/ average HR)
#1: 0.5 mile/ 2:57/ 159
#1: 0.25 mile/ 2:03/ 147
#2: 0.5 mile/ 2:59/ 162
#2: 0.25 mile/ 2:02/ 153
#3: 0.5 mile/ 2:59/ 164
#3: 0.25 mile/ 2:02/ 154
#4: 0.5 mile/ 3:00/ 165
#4: 0.25 mile/ 2:03/ 155
#5: 0.5 mile/ 2:58/ 167
#5: 0.25 mile/ 2:01/ 159

1.25 mile cool-down, 11:55, AHR 143.

What I noticed with this interval session:

1. With the first session, I set the trainer on a 6 minute per mile pace. This time I set the trainer on a 5:48 pace, but if you look at my splits they are consistent with a 5:56-6:00 pace. I noticed that the treadmill responds to my footstrike and turnover, meaning if I slow my turnover or my foot stays on the belt too long, the pace actually slows. If I had a quick turnover and picked my foot up, it would read 5:48. If my foot landed in front of my body (in a "breaking" motion) the mill would read 5:56 or something similar. Obviously there's some lag time in when I touch the pace button on the machine, and when I touch my split button on my watch. But I tried to be really consistent... at the start of the interval I would increase pace then hit my split, at the end of the interval I would decrease pace then hit my split. But it seems like a big difference (12 seconds per mile, 6 seconds per interval) between the pace I set and the pace I actually ran. Hmmm.

2. Since I was healthy this session (not fighting an upper respiratory infection) I felt better during the intervals and definitely think I could go faster. I believe this is supported by my average heart rate never reaching above 170. I think on Monday I will try to set the pace at 5:30 (!) and see what I can do!

3. I still think my legs and lungs recover faster an the G-trainer during the recovery intervals. I seem to be breathing easier by the end of the quarter mile than I normally do on the track.

4. I've been wearing a really ultra-light pair of racing flats for the interval sessions.... but I think I will wear a different pair on Monday. I noticed that I could feel the pounding of the belt on the balls of my feet during this session and I think that may have contributed to my slowing the belt down. If my shoes are more cushioned, I may be more comfortable killing the pace. We'll see!

Next up: Pemberton 50k relay (or How I Managed to Take 2 minutes Per Mile of My Previous Course Record).