RE: Can training on a treadmill make you faster on the road?
I'm not in favor of using a treadmill for speed improving. It is so soft andd so the energy of your steps are absorbed by the belt itself.
You are an experimented trail ultra-runner and thus all your body is set for the long resistance trail running but, I am sure you can get a faster pace if you dedicate the training to do so...
You have developed an extraordinary aerobical condition, which means that your muscles are super-efficient managing the oxigen you breath at low heart frequency. Your race economy is excellent.
In order to run faster, you have to show your muscles how to work in a higher condition not only aerobically but also under anaerobical conditions, which means that your cells burns as well other kind of combustible than the sugars and fats...as a product of that reaction you get lactate acid which causes fatigue...the accumulation of which does not allow you to reach long distances...The training makes that your body treats those residual products much more efficient and so you can gain speed while running longer...
By the end of the running season I used to prepare always a couple of trail races and I can tell you that, as a result of the training on hills, my speed decrease a little but I feel much stronger in general. I feel that Trail running is much more complete than running on flat or almost flat runs. It is more complete.
YES, nothing is impossible and HARD is doable (I like this statement for @runningproject motivation quotes ;-) )
thanks for that :-)
I will get a bit faster, but my limitation I think will be that I have really short legs, and they can only go so fast ;-)
The treadmill stuff was really useful for 'feeling' how I run and changing things and seeing how that affects my running and perceived effort.
Now I am bringing what I've learned in the gym to the road and trail. This was the first test to see if what I learned in the gym would translate to the road. And I'm glad it did :-)
The big test will be the WUU2K. you can get away with running hard for 10kms on mostly flat road, but 63kms over some steep and rough terrain is a very different story. But I do think the work I've done in the gym will help that also.
I've also been running on the beach a bit, and that works wonders to build up your strength and endurance.