Tag Archives: treadmill

Treadmill Time

14 Dec

I’ve been able to do a lot of thinking about my training in the past year, and it hasn’t always been up to snuff. Whether it was neglecting strength training (hardly did any to get ready for my half, but I have a solid plan for it now), neglecting cross training (also neglected for my half, and wasn’t fully committed to it in marathon prep… again, a pretty solid plan now), or just plain being scared to run because I wouldn’t always perform as well as I envisioned (okay, that still happens sometimes. working on it). The treadmill doesn’t help that last part too much. How well can you really expect to perform when you live in a giant snowbank of a climate in the winter, and you’re running on something that keeps a pace for you?

Then, I found a few treadmill workouts in Runner’s World (video) that might just help break the boredom cycle, at the very least. If you can’t watch the videos, here’s a summary of each treadmill workout (again, via Runner’s World and Jeff Galloway). All workouts are measured in time, not distance.

Treadmill Hill Climb Workout

If you live in a snowy/icy area in the winter, this is a great alternative to slippery hills.

  • Warm up for 3 minutes, gradually increasing the pace to an easy run
  • Raise incline to 2% and run for 1 minute
  • Raise incline to 4% and run for 1 minute
  • Lower to 0% and recover for 1 minute
  • Raise incline to 4% and run for 2 minutes
  • Lower to 0% and recover for 1 minute
  • Repeat the last two as a set as many times as you wish

Treadmill Distance Workout

This isn’t really a “distance” workout, since it clocks in at 4-7 miles, depending on your pace and number of intervals.

  • Warm up for 3 minutes
  • Easy run for 2 minutes, walk* 1 minute (repeat 3 times)
  • Run for 3 minutes, walk* for 1 minute (repeat 3 times)
  • Run for 4 minutes, walk* for 1 minute
  • Run for 5 minutes, walk* for 1 minute
  • Increase intervals as desired
  • Run for 2 minutes, walk* for 1 minute (repeat twice)
  • Run for 1 minute, walk* for 1 minute (repeat twice)

Pace Booster Workout

  • Warm up for 6 minutes, alternating a jog for 30 seconds, walk* for 30 seconds
  • Repeat this interval as many times as you wish, increasing the run speed each time

Fast 15 Workout

Great for if you only have 15-20 minutes of time and still want to get in a run.

  • Easy run for 3 minutes
  • Run for 2 minutes, walk* for 30 seconds (repeat)
  • Run for 3 minutes, walk* for 30 seconds (repeat)
  • Short walk to cool down

*Why walk? Well, besides the face that it’s a Galloway workout, walking will change things up on the treadmill and keep the workout from becoming stale. If you don’t think walking will give you any good fitness benefits, you can probably take it down to a jog or easy run instead.

Last night I warmed back up to the treadmill by doing the Fast 15 workout. I originally planned to stick right to the program, but I felt so good that I extended a few intervals to 4-5 minutes with a 30 second walk. I was tempted to just jump right in and push the pace through the remaining time, but I felt a small twinge in my right IT band, and knew that I needed to take it easy. I’ll get there on the speed and distance. One day at a time for now. In the end I hit 1.63 miles in 15 minutes, including 60-90 seconds of recovery in there. Stoked.

I was beaming as I ran on that treadmill. It just felt so, so good to be back in my sneakers. It also helped/was amusing that the guy next to me was trying to show off and told his buddy he was going to do “just a mile.” He bumped his pace up to 7.4, increased the incline to what looked like 6 or 7%, and maybe made it 30 seconds before he had to jump off and take a breather. It’s cool, dude. I wouldn’t judge you if you were doing a 5.8 pace at 0%, or maintained 7.4 at a high incline.

Side Note: Be Careful

This has nothing to do with treadmills or anything else in this post. This past weekend, an old friend of mine and his wife were in a head-on collision and are both in the hospital with multiple injuries. Please, be careful this season, both in your cars and out on the sidewalks/shoulders. It’s almost impossible to not run in the dark, so wear lots of light-colored clothes with reflective accessories. Drive slowly. Be careful.


The Calm Before the Storm

26 Feb

The Northeast is being pummeled by storms again. Sheesh. It rained all day yesterday, and the winds picked up horribly at night. I heard they reached 85mph in some areas! I was woken up around 11pm last night by the wind, and looked outside and right then, the sky flashed bright green. Petrified that an electrical surge would happen (and somehow affect my fish tank and kill my lil betta), I unplugged just about everything in my room.

This morning I discovered that green lightning isn’t lightning at all. Rather, it’s the light from power lines shorting out with the ground as they fell and the flashes were being reflected off the wet ground into the rain of the storm and diffused (from here). Now I’m REALLY glad I unplugged things!

So it was either that, or the dark lord is among us.

This morning was a bit different. Even though today’s forecast calls for more rain/snow/wind, there was a beautiful sunrise, and the sunshine was strong for a long time. Quite a calm before the storm. But they sky is greying once again. Boo. (Holy crap it just started pouring out of nowhere)

We’re in for a whole weekend of rain and snow, so it looks like my last long run will be done indoors. Then again this is New England, so the forecast could do a 180.

Discount Shopping yaaaay

Who doesn’t love a good discount? I’ve recently discovered the wonders of private shopping sites, where you have to be invited in to be able to shop. I was able to get in to a few, and I’d like to share the sites with all of you too :)

Click here to sign up for RueLaLa (mostly women’s and home goods)
Click here to sign up for Gilt (women’s, men’s, travel, and home goods)

Each brand is only available for a limited time, so they’re sort of evil if you’re an impulse buyer. But they’re also great to keep an eye on in case something you’ve been wanting for a while is on sale (i.e. the other day RueLaLa had a bunch of Cuisinart things on sale for a huge discount).

Happy Friday!

Walking Backwards, Moving Sideways

24 Feb

Our precious hamstrings… runners leave them neglected so often. Actually it’s not just runners, it’s almost everyone! We spend just about every minute of every day moving forward or sitting down. Maybe it’s time we all move backwards. Metaphorically speaking, this sounds like a bad idea ;) But without strengthening our hamstrings and adductors (aka inner thighs), we’re doomed to leave our knees with a life of pain. When I’m sitting, my kneecaps actually pull a bit outwards since my quads are so much stronger than the rest of my thighs.

Of course, there are weight machines at the gym that can strengthen these muscles. But that can get boring. Why not do some things that’ll spice up the gym atmosphere and make people look at you like “what the frick is wrong with her/him?”

The Backwards Treadmill

Sure, you can walk backwards outside. But if you’re like me you’d probably trip on a bump in the sidewalk and fall. Solution: walk backwards on the treadmill! You can also use an elliptical in reverse, but this just sounds so much more fun. Start up the treadmill, turn up the incline (you want to get the most impact, right?), and just start walking! It’ll focus in on your hamstrings in ways you’ve hardly used them before.

Chassé! Chassé!

Adductors aka inner thighs aka the place almost all women hate most; 20 reps on the leg press will do something… but much like other weight machines they aren’t much fun. Again, turn to the trusty treadmill! Face sideways and “gallop” at a decent speed. If you’ve ever done ballet before, it’d be like treadmill chassé. (video on how to do a chassé here)

Wait, the treadmill is fun now?

Maybe. Kinda. It’s something different, that’s for sure. And the looks people give you might make it worth it too.

Give it a shot the next time you’re at the gym! Maybe others will catch on and you’ll be a trendsetter ;)

We’ve only got 3 months to save the world

7 Dec

Okay, maybe not “save the world.” But there’s exactly 3 months until my race, and I have that song ‘4 Minutes’ by Madonna and J.Timbs stuck in my head. Love that song.

This weekend I took it pretty easy on the training:
• 20 minutes on the cross trainer
• 25 minutes on a recline bike
• 15 minutes strength training

• 4.5 miles- 44:09
• 9:48 average pace

Total HBBC points for the weekend: 10 (including 2 for fruits and veggies)

I definitely think that taking it easy helped my run yesterday. I ate a craptastic (but soooo delicious) breakfast of pancakes, eggs, bacon, toast and hash, so my motivation to run was low and desire to become a potato in my bed was high. But I got to the gym, and lo and behold, they had Food Network on as one of the TV stations. Ahh! So I watched Paula Deen as I ran. I very often feel like having to exercise after watching her show… it’s like all the butter she uses passes through your TV and into your bloodstream. So that was a win-win. Oh Paula, I see you making that buttery, buttery English toffee. Excuse me, I’m going to turn up the intensity now.

I’ve started listening to some podcasts on my commute to work, and today I listened to my first episode of RunRunLive, a (shock!) running podcast. I listened to the 11/26 broadcast (it’s out once a week), and there was a great guest piece about product endorsements. For those of you that don’t know, I’m a Marketing Coordinator, so I squealed with delight at the merged discussion of running and corporate branding. Such a nerd, so not caring. The podcast is really great, though. It’s full of excellent information, a bit of music here and there, and insightful commentary. It’d make a great listening item for long run days.

Enjoy your Monday, everyone!

4 miles. 39:35. Bliss.

1 Dec

You guys, I can’t even tell you how happy I am. I know that for some of you, this pace is like a walk in the park. But for me? I can’t even begin to tell you how thrilled I was with my 9:53 pace.

I really didn’t want to run tonight. I was tired, my muscles still somewhat sore from my step class mistake this weekend… but I had yesterday off, so it was time to run. I stepped on one treadmill at the gym and things felt totally off; my knees hurt and the incline felt wonky. Ugh. Time to switch. I moved to a different brand of treadmill and felt the same way. Okay, so it’s just me. Awesome start, Kera. In my head I whined and moaned for the first quarter mile or so. Then my WWJD (What Would Jillian Do) kicked in and I realized that if I keep on hating my run, it’s going to be a very long 3.75 miles to go. Zone in on what’s going on in my body, adjust my pace, don’t worry about finishing fast, just finish strong.

When the last 0.4 miles or so arrived, “Untouched” by The Veronicas started playing and I gradually kicked my speed up to 7.0. Once I hit the 4 mile mark, I slowed it on down to a walk and realized that I could totally keep going. But I shouldn’t. No no no, I have cross-training tomorrow. Don’t want to have dead legs. But I finished strong. And for me, I finished fast.

Okay totally new topic here… I’m not watching BL tonight because I know for a fact that I’ll pass out way before it’s over… so NO ONE SAY WHAT HAPPENS or I’ll be a sad panda. Ok thank you :)