I gave myself some goals for the new year, which I (surprisingly) have been keeping up on. One thing I wanted to do was do a longer run at least once a week. So I planned a 30 minute run weekly on the treadmill, which usually equals out to 3.5ish miles.
I also knew I needed more interval training, I have a problem slowing down, as I mentioned last week. I also hate having to time my run in minutes–so many on, so many off–since that makes me concentrate on just how long I have been running, and how much further I have to go. I am much happier not looking at the clock! Especially on a treadmill. So I made a goal to do a program on my treadmill once a week, which makes me do interval training, but I can still throw a towel over the clock and not have to pay attention.
In January I managed to do it every week 🙂
In February I am going to increase to a 35 minute run. For the interval training, I have about 30 on my treadmill, so I am just picking one at random. I haven’t repeated any yet, I am guessing it will be a while before I do. My treadmill can vary both speed and incline, so each program is a mixture of each. My legs don’t always enjoy it, but it is definitely helping!
Tuesday: I did a mile on the treadmill as a warmup. I used #5 incline at 6.5-7.2, which made my mile 8:37, and the hill not too bad. I cheated and only did half of my resistance training, but that is still better than none. I was squeezing it in before work, and didn’t give myself quite enough time.
Wednesday: an evening workout with my resistance training. I did set B at 1×14, and finished with yoga stretches. I had planned on a run, but I was talking to my husband as I put my shoes on. Then realized I hadn’t put my braces on. Argh. Now, I could have run upstairs, grabbed them, taken the shoes off and then back on. But I thought it would be much easier just to do the resistance training. Certainly quicker.
Thursday: off again. This is becoming a habit! I guess I need to rework my plan for the week.
Friday: the day arrived with an ice storm. I was thankful I didn’t have to go to work in it, as I have Fridays off. I got on the treadmill, doing my 35 minutes, instead of 30, at a steady 6.6 MPH for 30, then I sped up a bit for the last 5 minutes at 7-7.5. I finished with a five minute cool down walk, making the total work out 4 miles. My feet hurt–I think my sneakers are not going to be good for long distance- and I felt tired. But I was so glad I did it.
Saturday: a chilly but bright day, and I took Daisy for a walk, 1.86 in 34 minutes. It might have been a mite quicker if I hadn’t had to take pictures of all the ice. Daisy was getting frustrated that I kept stopping–now she knows how I feel about her sniffs! After we finally got back, I stretched out with Candlelite yoga for 35 minutes.
Sunday: I finished the week with the program run on my treadmill. The program ran about 1.9 miles, with speed intervals of 4.9 to 6.8 mixed with 3.0 MPH. The inclines varied from 4, 6, and 10. I will say, 10 is tough. The others I don’t notice much–most likely thanks to the hills I am surrounded by!