Outside: How To Turn Dreadmill To Treadmill?

The Science Behind Your Favorite Workout Playlist 
Mollie Bloudoff-Indelicato/Outside, Jan 31, 2019

...For years, scientists have studied the link between music and heart rate. In 2005, a team of researchers found that listening to music with a fast tempo could speed up heart rates, while a leisurely tempo could slow them down. Furthermore, crescendos—where the volume of a song gradually rises—can increase heart rates, while decrescendos have the opposite effect, according to a small study from 2009 published in the journal Circulation. Although scientists aren’t certain why and how these interactions happen physiologically, relaxing music could be used to maintain a level of serenity for lower-intensity activities like yoga. “I always set my metronome at 60 [bpm] because it’s lower than the normal heart rate, and it helps me relax,” says Rodney Garnett, an ethnomusicologist at the University of Wyoming. “Something that has a slower beat gets a different response than something that has a fast beat..."

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CTS: Seven Steps Less Than AA

ADAPT: A 5-Step Plan for When Everything Goes Wrong
Jason Koop, CTS

If you do one single thing at a high enough intensity for long enough, every once in a while everything goes wrong. As much as you have trained and prepared, you will eventually get punched in the mouth, so to speak. Your legs will feel like lead, your effort will feel unreasonable, you will start tripping over roots and rocks, and your stomach will be in knots. If you are especially unlucky, these in infirmities will all happen at once. And for many miles. Maybe not in your next race, or the one after that, but if you remain in the ultramarathon game for a long enough time, lady luck’s evil doppelgänger will eventually find you...

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CTS: Heart Rate? Good. Now Ignore It.

Why Heart Rate Is Not a Good Training Tool for Ultrarunning
Jason Koop/CTS, May 18 2017

If you are going to use interval training to accumulate time at intensity and target specific areas of your fitness, you need a way to figure out how hard you are working. In some sports this is simple. As mentioned earlier, a cyclist with a power meter can directly measure workload in watts, determine how many watts he or she can produce at lactate threshold, and then create intensity ranges based on percentages of lactate threshold power. Ultrarunners don’t have it so easy. For a long time, runners have tried to use heart rate to gauge intensity, intensity ranges based on percentages of lactate threshold heart rate or the average heart rate recorded during a 5K time trial. Others have used pace ranges based on time trials or goal race paces, or a combination of heart rate and pace ranges. Prescribing intensity based on either heart rate or pace is notoriously difficult in ultrarunning, and after trying all manner of methods, I found the greatest success in a remarkably simple, nontechnical, yet scientifically accurate method: rating of perceived exertion...

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