Yesterday it was a steamy 89 degrees and sunny. Since I’m still not motivated to get up and run before work, I spent another session on the treadmill yesterday afternoon.
I realized, after warming up for 5 minutes and then jogging for a while at 5.0, that if I can run 9:30-10:00/miles outside, surely I can run faster than 12:00/mile on the treadmill. I think I always approach the treadmill afraid of doing that for some reason.
I pretty much stick to short runs on there but somehow I’m always afraid I’m going to tire out too quickly if I run fast. So yesterday I decided to test myself.
I did 0.25 mile laps, gradually increasing my speed on each one.
- Lap 1 – 5.0 mph
- Lap 2 – 5.3 mph
- Lap 3 – 5.6 mph
- Lap 4 – 5.9 mph
- Lap 5 – 6.2 mph
- Lap 6 – 6.5 mph
- Lap 7 – 6.8 mph
- Lap 8: Started at 7.1 (sprinted at 7.5 the last 0.12 miles)
I ended up finishing the 2 miles in 19:55 (9:58/mile) and even though I was sweaty, I was not the least bit tired. Even doing a whole lap at each of those high speeds was not too much for me. I was letting my head get in the way!
Even though I prefer to run outside, I can’t wait to use the treadmill for more speed workouts. Who knows, I might even be able to increase my speed on runs from now on?
I’m also happy to report that my arm is feeling much better. I must’ve just overdone it the last time I lifted weights. I will be more careful from now on!
Hope you all have a great weekend 🙂
p.s. I am running another 5k tomorrow 🙂
I am so glad I took my time, working my way back up to running a more mileage.
While I probably didn’t need to, I think it made it easier on me, both physically and mentally, and definitely made yesterday’s run feel absolutely glorious! It was pretty hot and sunny outside, so I took it to the treadmill, but for some reason, I didn’t mind that at all this time.
- Distance: 3 miles
- Time: 31:40
- Avg. pace: 10:33/mile
But all of that was overwhelming towards the end, so it feels good to just be running for fun now 🙂
I warmed up walking for 5 minutes, then started out jogging at 5.0. Then I went up a little bit in speed each 0.25 mile lap. It looked something like this:
- Mile 1 – 5.0, 5.3, 5.6, 5.9
- Mile 2 – 5.3, 5.6, 5.9, 6.2
- Mile 3 – 5.6, 5.9, 6.2, 6.5-7.5 (I sprinted at the end!)
Then I cooled down for another 5 minutes and drank A TON of water. I was pouring in sweat when I was done but it felt so good! I went into the other room and stretched myself out for a good 15 minutes. I cannot stress the importance of stretching. It not only prevents soreness and promotes flexibility, it just helps me calm down and really focus on the amazing things I’m doing for my body, which makes me feel good.
I also did another quickie ab routine: 35 sit ups holding 4 lb medicine ball, and 70 (35 each side) side-to-side twists holding 4 lb medicine ball. I’m kind of obsessed with abs right now! 🙂
I have to keep reminding myself that I am doing a 5k on Saturday! I’m so excited though, it is going to be a blast.
There is something so relaxing and not intimidating about this race, I guess because it is the first time I’ve ever done this particular one and it is my first race back since the mini marathon. Plus the weather is going to be great. I can’t wait to report back to you guys! 🙂
On Thursday, it was another hot one and even though I’ve been taking “break walks” and walking to and from my car at work (1.1 mile each way) every day, it’s been a little too warm and sunny for running, to me.
So I took it to the treadmill again, warmed up and ran 2 miles in 22 minutes. I started off slow and then sprinted at the end, just the way I like to do it.
I feel like I owe all these great runs recently to my new shoes!
They are so comfortable and even running on the treadmill doesn’t hurt my knees or feet at all. I usually buy a new pair of shoes every March, but I think I’m going to have to do so more often, especially if I’m going to be running year round now 😉
The best part is, I don’t spend an arm and a leg for shoes. I got these at Dick’s Sporting Goods for $37.99 and I went ahead and invested in their one year protection plan ($3.99!), which will replace these shoes should anything happen to them within the next 12 months.
Pretty sweet, huh?
What kind of shoes do you wear?
I did not end up running yesterday for many reasons. It was 85 degrees, even at 7:00, my legs were hurting for some strange reason and mentally, I just didn’t feel like it. I chose to have a glass of wine, watch a movie and sit on the couch with my dog. And participate in the #fitblog chat on Twitter!
I knew I could get one in today though 🙂
I heard on the radio this morning that today is an “Ozone Action Day” which basically means, it’s going to be really hot and the less cars on the road, the better. Also it means don’t go outside if you can avoid it, especially if you are prone to respiratory problems.
Thankfully, I am not, but I was still glad that I planned my run for first thing this morning on the treadmill!
I would’ve taken the bus but it was 6 a.m. when I left the house! I also hit a slight detour on the way to the gym. It was very early and still dark and I accidentally passed up my exit on the expressway. But I managed to take a few turns and get back on the right track. Only set me back a few minutes 😉
I had a great run. I started out at 5.0 mph and worked my way up to 6.0 and sprinted at the end (6.5-7.0).
- Distance: 3 miles
- Time: 31:48
- Avg. pace: 10:36/mile
It felt so good to get my run out of the way early and still have the rest of the day to get everything else done. No need to “fit it in” when it’s already taken care of.
I’m also starting to think I run better in general in the mornings (like races). I might be onto something here 😉
When do you prefer to run? Morning, noon, or night?
We had quite the rainy, cool day on Friday so I was forced inside to visit an old enemy friend, Ms. Treadmill!
I warmed up for 5 minutes and then ran 3.25 miles in 35 minutes before cooling down for another 5. I’m not worried about pace since this was on the treadmill. I gradually increased my speed from 5.0-6.0 over the course of 33 minutes and then the last few I sprinted between 6.0-7.0 which felt really good.
I was a sweaty mess when it was over!
I also decided to do some weights yesterday because I had time. I didn’t feel like doing multiple sets of anything, so I just did a bunch of exercises and tried to hit all the muscle groups I could.
- Chest press + flyes (combo move) – 10 lbs, 12 reps
- Bicep curls + Shoulder presses – 7.5 lbs, 12 reps
- Lateral raises – 5 lbs, 12 reps
- Front raises – 5 lbs, 12 reps
- Bicep curls alone – 10 lbs, 12 reps
- Tricep overhead extension – 12.5 lbs (single dumbbell), 12 reps
- Bent over rows – 7.5 lbs, 12 reps
- Reverse flyes – 7.5 lbs, 12 reps
- Dead lifts – 10 lbs, 12 reps
- Push ups – 10 reps
- Tricep dips on bench – 10 reps
- Side bends – 5 lbs, 25 reps (each side)
- Leg curl machine – 55 lbs, 12 reps
- Leg extension machine – 55 lbs, 12 reps
- Sit ups with medicine ball – 25
- Side to side twists with medicine ball – 25 (each side)
It never ceases to amaze me how I don’t feel like I did that much until I come back here and write about it! I feel pretty darn proud now 🙂
I’m hoping to take my dog for a nice long walk later today since I’m off work. The sun is out but I’m still waiting for it to warm up a bit more out there!
Happy Friday 🙂
The past couple of days have been sort of random as far as exercise goes.
Yesterday, I decided to soak up the warm weather and sun (since we’re expecting rain/storms today) and took several short walks adding up to 65 minutes. Then I called off a planned run last night to do some baking, frying, and wine drinking!
This morning I got up super early to hit the gym at 6:30 a.m. since I won’t have time to work out later today (another darn dental appointment).
I ran 1.77 miles on the treadmill in 20 minutes, plus a five minute warm up (total distance: 2.02 miles). After a quick shower and moving my car, I walked another mile into work, which feels so good on these warm Spring mornings 🙂
I didn’t get as much done as I would’ve liked but something is always better than nothing. I’ll get a couple more short walks in during the day too, if it’s not raining. As long as I am moving, everything is fine!
Per my workout schedule, today was a cardio day, but I wasn’t quite sure what I was in the mood for. I knew I wanted to do some more stairmaster, stepmill or whatever you call it! Which is weird because I used to think that thing was just pure torture. Until I used it a few times for a few minutes and was astounded at the amount of sweat produced…aww yeah!
But I also wanted to use some of the other cardio machines at the gym (it’s way too HOT outside) so I decided to make the rounds. Behold…my 60-minute cardio workout 🙂
1. Stairmaster, 10 minutes (Level 4, Speed 25-35)
2. Rowing machine, 10 minutes (avg speed, 3:30-4:00/500 meters, I think!)
3. Treadmill, 10 minutes (walk/run, 1 minute intervals, walked @ 3.8, ran from 5.0-7.0)
4. Bike, 10 minutes (Level 5, avg speed 80 rpm)
5. Elliptical, 10 minutes (Ramp 6, Level 5)
6. Treadmill, 10 minute walking cooldown (3.5-2.5 mph)
Wooo! I am worn out now. Okay, so not really, haha. But it was a good sweaty workout and I was definitely ready for some lunch when I got back to work 🙂
Hope you all are enjoying the day…it’s Wednesday, another awesome girl’s night potluck coming up tonight!
And it’s my favorite — breakfast for dinner!!