Tried High Intensity Intervals on the Treadmill Today

[state 08]

It was definitely was more exhausting than I thought it would be.

My normal routine is to run 3 miles at a steady pace. I usually finish between 27-28 minutes - at the end, I'm sweating, but not out of breath.

Today, I did 10 cycles of:

2 min @ 3.5 MPH
1 min @ ~10.5 MPH (Was experimenting at what my limit was. On the first cycle, I was at 10, then next was 11. Decided on 10.5)

Interval training probably isn't about going a further distance in a shorter period of time, but it was still weird to feel more tired than normal when I ran less and it took longer. Not to mention legs were cramping up towards the last 10 minutes. Couldn't even finish my normal post-run stretch routine.

None the less, can't wait to see what benifits HIIT brings.


update 6/19/09

been switching between regular 3 miles and hiit.
Now doing hiit with a run speed of 11.1 and jog speed of 3.9

also,

achieved a personal best 3 mile run in 22:56 today!

update 7/23/09


Not to significant, but achieved a personal best 3 mile run in 22:20 today.

wouldn't mind making it to 21:00 by end of 09'

update 8/14/09


Again, nothing major, but achieved a personal best 3 mile run in 22:07 today.

Weird thing is, my better runs are usually at the beginning of the week after my rest day (Sunday) as opposed to the latter part the week... go figure.


update 9/19/09

Oh shitt! Met my goal for 09' and then some! Ran 3 miles in 20 min and 59 seconds!! This made my weekend!!!


update 9/11/10

Broke a new record today! Ran 3 miles in 19 min 55 sec!! The motivation: AWESOME playlist, hot girl running next to me, and State was beating FAU on the TV in front of me.


update 9/24/10

WOW! Broke... wait, no - SHATTERED the record I set 13 days ago. Ran 3 miles in 19 min and 10 Seconds!!!

BUT, I feel like I may have cheated. I've very recently started supplementing with JACK3D on mon-wed-fri. The days I take it, I get withing 15-20 seconds of my previous record of 19 min and 55 seconds. This was unusual since me setting records usually happens once every so often as evidenced by my previous updates. But today, I don't know what happened - my body was just ready to go into hyperdrive!

Even though I probably wouldn't have been able to set this record any time soon w/o the pre-workout NO supplement, I'll still take it. I love knowing the fact that my body is capable of such a time. Besides, it's not like I'm in some kind of official tournament/race.

update 11/1/10

Not to significant, but a new record none-the-less: 3 miles in 19 min and 3 seconds.

Since last time, this is the first time I've been even close to my previous record. Usually, average is anywhere between 20-21 min. On a GOOD day, anywhere between 19:30-20:00.

update 1/5/2011

Managed to slice of a little bit off of my 3 mile time today: 18 minutes and 45 seconds. Nice to way to start 2011.

I think I'll set a New Years resolution right now. Let's see if I can't dip below 18 minutes this year...

update 1/24/2011

Got a new best time today: 18 minutes and 37 seconds.

Revelation: New playlist with hype music helps!

update 3/21/2011

New 3 mile record: 18 minutes and 13 seconds.

That new years res is in my sights!

 

[brikis98]

Higher intensity workouts tend to produce a greater amount of adaptations in your body. Of course, you have to make sure to gradually ramp up the intensity and not overdo it too early. However, as your body adapts, experiment with new (and harder) things. For example, try different intervals, such as 30 second sprint, 1 minute rest (1:2) or 30 second sprint, 30 seconds rest (1:1) or 20 second sprint, 10 second rest (Tabata Intervals). More variety + more intensity = more results.

 

[CRXican]

pretty sure the treadmill is the least recommended (not recommended) for HIIT

 

[M0oG0oGaiPan]

Originally posted by: CRXican
pretty sure the treadmill is the least recommended (not recommended) for HIIT

That's what I've read also. It has to do with the time it takes to ramp up/ramp down the speed. The stationary bike works well because once you hit 14 you're at that intensity level. Once you hit 7 you're at level 7.

 

[PricklyPete]

Originally posted by: M0oG0oGaiPan

Originally posted by: CRXican
pretty sure the treadmill is the least recommended (not recommended) for HIIT

That's what I've read also. It has to do with the time it takes to ramp up/ramp down the speed. The stationary bike works well because once you hit 14 you're at that intensity level. Once you hit 7 you're at level 7.

C'mon...sure it may not be ideal...but that's like saying I can't take a picture until I have a tack sharp 50mm f1.4...when the best pictures are often taken with sub-standard equipment. Let him do what he can on what he has and when he sees results...he can look into improving his routine. I hate the "if you're not doing it this way...you're getting nowhere" attitude.

 

[SociallyChallenged]

Originally posted by: PricklyPete

Originally posted by: M0oG0oGaiPan

Originally posted by: CRXican
pretty sure the treadmill is the least recommended (not recommended) for HIIT

That's what I've read also. It has to do with the time it takes to ramp up/ramp down the speed. The stationary bike works well because once you hit 14 you're at that intensity level. Once you hit 7 you're at level 7.

C'mon...sure it may not be ideal...but that's like saying I can't take a picture until I have a tack sharp 50mm f1.4...when the best pictures are often taken with sub-standard equipment. Let him do what he can on what he has and when he sees results...he can look into improving his routine. I hate the "if you're not doing it this way...you're getting nowhere" attitude.

I think it's moreso a "be careful that you don't hurt yourself" kinda thing. When you're running, you get fatigued and your pace will naturally slow. If you don't account for this during your intervals, you may be outrunning the pace that is best for your body and you may strain a muscle/tendon or fall off the treadmill itself. Personally, I like rowing for intervals.

 

[RKS]

Originally posted by: SociallyChallenged

Originally posted by: PricklyPete

Originally posted by: M0oG0oGaiPan

Originally posted by: CRXican
pretty sure the treadmill is the least recommended (not recommended) for HIIT

That's what I've read also. It has to do with the time it takes to ramp up/ramp down the speed. The stationary bike works well because once you hit 14 you're at that intensity level. Once you hit 7 you're at level 7.

C'mon...sure it may not be ideal...but that's like saying I can't take a picture until I have a tack sharp 50mm f1.4...when the best pictures are often taken with sub-standard equipment. Let him do what he can on what he has and when he sees results...he can look into improving his routine. I hate the "if you're not doing it this way...you're getting nowhere" attitude.

I think it's moreso a "be careful that you don't hurt yourself" kinda thing. When you're running, you get fatigued and your pace will naturally slow. If you don't account for this during your intervals, you may be outrunning the pace that is best for your body and you may strain a muscle/tendon or fall off the treadmill itself. Personally, I like rowing for intervals.

I agree that if you are going full sprint and need to slow down immediately; a treadmill ain't gonna be the easiest place to do it.

I started treadmill running a couple months ago and could barely do 20 minutes at 5 MPH now my current pace is at least 2.7 miles in about 27 minutes (and about .2 cool-down). I vary the pace between 5.5 and 8.5 just so I don't get too bored.

 

[brikis98]

Originally posted by: PricklyPete

Originally posted by: M0oG0oGaiPan

Originally posted by: CRXican
pretty sure the treadmill is the least recommended (not recommended) for HIIT

That's what I've read also. It has to do with the time it takes to ramp up/ramp down the speed. The stationary bike works well because once you hit 14 you're at that intensity level. Once you hit 7 you're at level 7.

C'mon...sure it may not be ideal...but that's like saying I can't take a picture until I have a tack sharp 50mm f1.4...when the best pictures are often taken with sub-standard equipment. Let him do what he can on what he has and when he sees results...he can look into improving his routine. I hate the "if you're not doing it this way...you're getting nowhere" attitude.

I gotta agree. HIIT on a treadmill isn't ideal, but as long as you don't go too crazy with it and set yourself up for injury, it's fine.

 

[CLite]

I gotta throw my vote in for rowing or biking machines over treadmill for HIIT. You will hurt yourself if you do full throttle HIIT on a treadmill. While doing a toned down HIIT is still good I think you could maximize it more by switching to a rowing machine or bike.

*edit* to Clarify I doubt 10.5 mph is anywhere close to your limit for HIIT. Perhaps on a treadmill but in an outdoor setting I think you could reach 13 for a minute, probably 15 or more for a quick 20-30 second interval.

 

[silverpig]

Originally posted by: SociallyChallenged
I think it's moreso a "be careful that you don't hurt yourself" kinda thing. When you're running, you get fatigued and your pace will naturally slow. If you don't account for this during your intervals, you may be outrunning the pace that is best for your body and you may strain a muscle/tendon or fall off the treadmill itself. Personally, I like rowing for intervals.

I was about to suggest rowing for intervals as well. 30 seconds at a 2:30/500m and 30 seconds at a 1:20/500m or whatever you can get down to.

 

[state 08]

Yeah, I agree about the treadmill not being the greatest place for HIIT. Just waiting for weather to get better here - hate running in the cold.

As for 10.5 not being my limit - I agree with that too. Just needed to find a happy medium where after my "pushing it" minute, I'm therally winded but at the same time, I didn't want to go too hard because it does take about ~15sec to go from 10.5mph to 3.5mph.

One thing that is nice though is the treadmill's at the gym have this kick ass setting where you can make custom interval runs. So... I can customize the speed and incline on a per minute basis, which takes my mind of keeping track of time and not having to push a single button.

 

[SociallyChallenged]

Originally posted by: silverpig

Originally posted by: SociallyChallenged
I think it's moreso a "be careful that you don't hurt yourself" kinda thing. When you're running, you get fatigued and your pace will naturally slow. If you don't account for this during your intervals, you may be outrunning the pace that is best for your body and you may strain a muscle/tendon or fall off the treadmill itself. Personally, I like rowing for intervals.

I was about to suggest rowing for intervals as well. 30 seconds at a 2:30/500m and 30 seconds at a 1:20/500m or whatever you can get down to.

Lol, 1:20? Who do you think we are? I get it down to about 1:35 rowing my hardest atm.

 

[silverpig]

Originally posted by: SociallyChallenged

Originally posted by: silverpig

Originally posted by: SociallyChallenged
I think it's moreso a "be careful that you don't hurt yourself" kinda thing. When you're running, you get fatigued and your pace will naturally slow. If you don't account for this during your intervals, you may be outrunning the pace that is best for your body and you may strain a muscle/tendon or fall off the treadmill itself. Personally, I like rowing for intervals.

I was about to suggest rowing for intervals as well. 30 seconds at a 2:30/500m and 30 seconds at a 1:20/500m or whatever you can get down to.

Lol, 1:20? Who do you think we are? I get it down to about 1:35 rowing my hardest atm.

Well I haven't been on an erg in a while, but I used to be able to row a 1:37 split over 2000m. I really can't remember what my lowest split in a burst was though. I knew a few guys who could pull off a 5:30 2000m erg, so a 1:22/500m time over the whole race.

Most people have really horrible form. I see a lot of people really givin' 'er and rowing a 2:20, which is almost the equivalent of walking if you have good form.

I don't know if you've ever rowed at all, but you could probably find some youtube videos that'd help you drop the splits without making any more work for yourself.

The general idea is there are 3 separate motions: drive with your legs, lean back about your hips, pull with your arms. Start by driving with your legs. When they are almost extended fully you can lean back. While you are in the middle of leaning back, your legs should be fully extended and THEN you start pulling with your arms. Finish leaning back while still pulling with your arms, then bring the handle up to your chest. Reverse the order to go back up: arms first, then lean forward, then slide up. The handle should always move in a straight line and not ever bob up and down (this is true on the water too).

 

[gramboh]

I doubt it, the world record on the Concept2 erg is 5:36.6 (1:24.1 split) set in 2007.

Under 1:30 is really impressive. I've just done a bit of rowing (as part of CrossFit) and I struggle to get 1:45. Need to improve my technique for sure.

 

[silverpig]

Originally posted by: gramboh
I doubt it, the world record on the Concept2 erg is 5:36.6 (1:24.1 split) set in 2007.

Under 1:30 is really impressive. I've just done a bit of rowing (as part of CrossFit) and I struggle to get 1:45. Need to improve my technique for sure.

Hmm. I guess my memory is a bit off. It was about 8 years ago that I rowed.

I know for sure the guys I rowed with were under 6 minutes on their 2k ergs. That's under 1:30/500m.

 

[silverpig]

Originally posted by: gramboh
I doubt it, the world record on the Concept2 erg is 5:36.6 (1:24.1 split) set in 2007.

Under 1:30 is really impressive. I've just done a bit of rowing (as part of CrossFit) and I struggle to get 1:45. Need to improve my technique for sure.

Ah I just checked the info on those records. They have to be set at an official Concept2 event. I wouldn't doubt that many faster ergs have been pulled as most rowers don't compete indoors

 

[gramboh]

Originally posted by: silverpig

Originally posted by: gramboh
I doubt it, the world record on the Concept2 erg is 5:36.6 (1:24.1 split) set in 2007.

Under 1:30 is really impressive. I've just done a bit of rowing (as part of CrossFit) and I struggle to get 1:45. Need to improve my technique for sure.

Ah I just checked the info on those records. They have to be set at an official Concept2 event. I wouldn't doubt that many faster ergs have been pulled as most rowers don't compete indoors

Yep that is true, although I think the C2 events usually have a bunch of collegiate athletes at them, but it's certainly possible someone has pulled faster in a gym. I wonder if the fastest water rower would be faster than the guy with the record, there has to be some sport specificity to the erg versus water.

 

[silverpig]

Originally posted by: gramboh

Originally posted by: silverpig

Originally posted by: gramboh
I doubt it, the world record on the Concept2 erg is 5:36.6 (1:24.1 split) set in 2007.

Under 1:30 is really impressive. I've just done a bit of rowing (as part of CrossFit) and I struggle to get 1:45. Need to improve my technique for sure.

Ah I just checked the info on those records. They have to be set at an official Concept2 event. I wouldn't doubt that many faster ergs have been pulled as most rowers don't compete indoors

Yep that is true, although I think the C2 events usually have a bunch of collegiate athletes at them, but it's certainly possible someone has pulled faster in a gym. I wonder if the fastest water rower would be faster than the guy with the record, there has to be some sport specificity to the erg versus water.

There definitely is a difference.

On my university team there was a beast of a guy who pulled those fast times (the ones I thought were 5:24 for a 2k). There was also a lightweight who was in the 6:30 range. The lightweight would be about as fast as the big guy in the on-water seat races due to form and not having to move as much mass.

Most guys didn't put much stock into erg times except as a measure of fitness.

 

[SociallyChallenged]

My form is actually not so bad, surprisingly (have crew members as friends). I have pretty short legs and usually try to utilize it as a BJJ exercise by opening my hips explosively. As I get into it, I'm sure I'll be able to get down to about 1:30, but I'm not really pushing for a specific 500m/2k time. I'm just rowing for the intervals and looking for consistency.

 

[edcarman]

Originally posted by: grambohI wonder if the fastest water rower would be faster than the guy with the record, there has to be some sport specificity to the erg versus water.

Women:
Lisa Schlenker set the LW 2000m indoor record in 2000. In 1999 she came 2nd at World Champs in the LW single scull (1 person per boat) and in 2000 and 2001 she came 4th.

Sophie Balmary set the HW indoor record in 2005. In 2004 she came 10th at the Olympics and in 2005 and 2006 she came 4th at World Champs, all in the single scull.

Men:
Henrik Stephansen set the LW men's 2000m indoor record this year at the age of 20. I can't find any single scull result for him, but he was part of the crew that won the LW double sculls at Junior World Champs in 2006

Rob Wadell set the worlds fastest 2000m time last year, having held the previous fastest time since 1999. In 1999 and 1998 he won gold at World Champs in the single scull. In 2000 he won gold at the Sydney Olympics in the single.
Rob Wadell also holds the fastest 5000m time, set in 2008. The previous 5000m record, set in 2000, was held by Sir Matthew Pinsent, one of the greatest rowers of all time.

 

[gramboh]

Originally posted by: edcarman

Originally posted by: grambohI wonder if the fastest water rower would be faster than the guy with the record, there has to be some sport specificity to the erg versus water.

Women:
Lisa Schlenker set the LW 2000m indoor record in 2000. In 1999 she came 2nd at World Champs in the LW single scull (1 person per boat) and in 2000 and 2001 she came 4th.

Sophie Balmary set the HW indoor record in 2005. In 2004 she came 10th at the Olympics and in 2005 and 2006 she came 4th at World Champs, all in the single scull.

Men:
Henrik Stephansen set the LW men's 2000m indoor record this year at the age of 20. I can't find any single scull result for him, but he was part of the crew that won the LW double sculls at Junior World Champs in 2006

Rob Wadell set the worlds fastest 2000m time last year, having held the previous fastest time since 1999. In 1999 and 1998 he won gold at World Champs in the single scull. In 2000 he won gold at the Sydney Olympics in the single.
Rob Wadell also holds the fastest 5000m time, set in 2008. The previous 5000m record, set in 2000, was held by Sir Matthew Pinsent, one of the greatest rowers of all time.

Interesting, thanks for the info, so basically people with indoor records are also some of the best (or the best) on the water in a single scull.

 

[silverpig]

Originally posted by: gramboh

Interesting, thanks for the info, so basically people with indoor records are also some of the best (or the best) on the water in a single scull.

Water records aren't a good measure. Conditions play a huge role in those times. With a tail wind a men's HW 8 can probably do 2000m in 5 minutes. In a choppy headwind, the same crew might be lucky to break 7 minutes.

Obviously there's some correlation, but there are many other factors involved.

 

[StageLeft]

It'll get easier, quickly.

Treadmill is doable for hiit. You can slow down immediately by jumping off to the side with both legs. I'm sure something bad could happen like you pass out and fall off it and end up on youtube, but it's not likely. Nothing beats going around a track for it, but then the treadmill may be a bit lighter on impact, too, which can be helpful for this.

 

[CLite]

Originally posted by: Skoorb
Nothing beats going around a track for it, but then the treadmill may be a bit lighter on impact, too, which can be helpful for this.

With the unnatural speed up/speed down nature of the treadmill I'd imagine it would have much worse impact issues than an outdoor track. Overall a treadmill is far worse for leg health than running outside or at least I was always told that by my coaches. Never really read research about it though tbh.

 

[state 08]

I haven't been able to run since Monday. Legs have been killing me.

They're a little better today, so gonna go at it again tonight. Hopefully, recovery will be quicker after this time.