Tuesday Treadmill Hell

Today's treadmill boot camp workout was H.A.R.D.

Here is what we did.

8 minute run, 2 minute recovery, 4 rounds total

- Start at a fast pace, run at this pace for 2 minutes (2 minutes)
- Increase pace, run at this new pace or 2 minutes (4 minutes)
- Increase pace, run at this new pace for 2 minutes (6 minutes)
- Increase pace, run at this new pace for 2 minutes (8 minutes)


- Recover at your base pace (or lower) for 2 mintues


- Repeat for a total of 4 rounds 

I admit, on paper it looks easy. But on the treadmill it's hard!!!!

Starting Weight (2/28/11): 134.6lbs

Current Weight: 130.2lbs

Total Weight Loss: -4.4lbs

Goal Weight: 120lbs

Note: Sore. Headache.

 

Treadmill Torture

Because I love torture and grueling pain, I did the Treadmill Boot Camp class this evening. 

Wow. Wow. Wow. 

The class really puts it to you. The best part is, how hard you work is completely up to you. It's just you against the stop watch. If you ask me the stop watch was extremely slow today. 4 minutes felt like an eternity!  

This is what my workout looked like today.

- Run 4 minutes at a fast pace on an incline of 1.0, to simulate the outdoors. I chose 6.7 for rounds 1-3 and 6.9 for round 4. I almost died on round 4!

-  Take it back down to your base. My base is 6.0. Run for 1 minute. This is your recover time.

- Take the incline to 3.0 and run for 2 minutes at your base pace. Round two take the incline to 4.0, round three 5.0 and round four 6.0. 

- Take the incline to 0 and run for 1 minute at your base. This is your recover time. 

Do this 4 times... if you like to be tortured!

The reason why I put myself through this torture is to hopefully improve my speed and endurance. I have three major fitness goals (not including weight loss) this year that are going to take some torture and suffering in the gym to achieve.

They are:

1. Break my 5K PR time of 24:59.

2. I want the last leg of the Triathlon, running, to not be as hard as last year. I do not want my legs to feel like concrete! 

3. Beat my Incline PR time of 37:19.     

Starting Weight (2/28/11): 134.6lbs

Current Weight: 130.2lbs

Total Weight Loss: -4.4lbs

Goal Weight: 120lbs

Note: Great workout!

Treadmill Boot Camp

Every Tuesday, Ashley and I try to steal one of the treadmill's that the boot camp uses. Today we decided to be apart of the treadmill boot camp class and challenge ourselves.

The instructor came over and asked us a couple questions to get an idea of what our base speed should be and how hard she could push us. She asked, "if you could run forever, what pace would that be." I enthusiastically say, "6.5." Ashley's eyes widen and say, "Um I think it's more like a 6.0." She later tells me she was going to say 5.0 until I said 6.5. After the workout we agreed from now on she speaks for us. I set the bar pretty high and we paid for it!

This class is really going to help us run faster and be more prepared for hills in a race. I can't believe we just now discovered it!

The treadmill workout is easy to incorporate in any workout. Try it sometime!

Find your base. Today ours was 6.0. The incline should always be at least a 1.0 to simulate outdoor running. 

5 rounds of speed and hills

• Run 1 minute at .5 or 1.0 over your base at an incline of 1.0. Each round push yourself to run a little faster.
• Kick the incline to 2.0 and run at your base speed for 2 minutes. Round 2 incline goes to 3.0, round 3 incline goes to 4.0, round 4 incline goes to 5.0, round 5 incline comes back down to 3.0.
• Take the incline back down to 1.0 and pick up your pace to .5 or 1.0 over your base for 1 minute pushing yourself to run faster each round.
• Recover for 2 minutes and repeat for a total of 5 times.

30 second Drills

• Run at your very, very fastest speed for 30 seconds.
• Recover for 30 seconds.
• Repeat for a total of 5 times.

Starting Weight (2/28/11): 134.6lbs

Current Weight: 128.8lbs

Total Weighl Loss: -5.8lbs

Goal Weight: 120lbs
Note: Pooped