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Making the Treadmill Fun Again

February 10, 2011

You know it, I know it; the treadmill can be B-O-R-I-N-G. That’s why a lot of people refer to it as the dreadmill. There were many occasions during my marathon training that I completely dreaded when I had to run on the treadmill. I would much rather run outside, but sometimes my schedule, like many others, doesn’t always allow me to get a run in during the daylight hours.

One way I like to keep myself distracted from the fact that I feel like a hamster trapped on its wheel is to do intervals. If I keep myself occupied constantly adjusting the speed of the treadmill the time and the miles tick by faster. Sometimes I write my own intervals and sometimes I search the internet for new and interesting ones. I found this one here.

Minutes Speed
1-5 (warm up) 6.5
5- 5:30 8
5:30-7:30 6.6
7:30-8:00 8.1
8:00-10:00 6.7
10:00-10:30 8.2
10:30-12:30 6.8
12:30-13:00 8.3
13:00-15:00 6.9
15:00-15:30 8.4
15:30-17:30 7
17:30-18:00 8.5
18:00-20:00 6.5
20:00-20:30 8.6
20:30-22:30 6.6
22:30-23:00 8.7
23:00-25:00 6.7
25:00-25:30 8.8
25:30-27:30 6.8
27:30-28:00 8.9
28:00-30:00 6.9
30:00-30:30 9
30:30-32:30 7
32:30-35:00 6.5
   

Purple- Recovery Speed

Pink- Intense Interval Speed

Total time: 35 minutes

Total miles: 4

Fit Chick Britt Fitness Tip: An interval training cardio workout helps you burn more calories than a traditional lower-intensity cardio workout. If you’re increasing your speed, you’re increasing the rate at which you burn calories. This can even cut back on the length of your workout, allowing you to work out more efficiently and get more accomplished from your workout in less time.

Recovery speed and intense interval speed will differ for everyone depending on your abilities and desires.

 Notice, for me, the recovery speeds go from 6.5 mph (9:13/mile) to 7mph (8:34/mile) and the intense interval speed goes from 8mph (7:30/mile)- 9(6:40/mile) mph. My very comfortable pace range is from 8:30/mile to 9:00/mile and I’m uncomfortable (but would like to get more comfortable) in the 6:30/mile to 7:30/ mile range. Interval training accustoms your body to run faster. If you’re looking to improve your pace, I would definitely recommend interval training.

If you’re a walker I would suggest, for this interval workout, your recovery speed to be 3.5-4.0 mph on the treadmill, and your intense interval speed range from 5.0- 6.0 mph. For walkers, interval workouts can help you transition into becoming a runner, if you so desire.

If you’re a comfortable 10 minute miler I would suggest, for this certain interval workout, your recovery speed be 5.5-6.0 mph and your intense interval speed range from 7.0-8.0 mph.

A few recommendations if you’re interested in interval training:

–          Always adjust an interval workout to match your ability.

–          Make you sure warm-up before you start the speed intervals.

–          Start slowly and don’t do too much too soon.

Besides a sweaty interval workout today I:

Did three circuits from Jillian Michael’s No More Trouble Zones-

  • Shoulders and Legs (6 minutes)
  • Biceps & Butt (6 minutes)
  • Core (6 minutes)

I plan to finish the rest of the circuits tomorrow.

Took a bowl of oatmeal with me on the go. Perfect for a cold morning if you ask me.

What’s in it?

–          1/3 cup quick cook oatmeal

–          1 T Honey

–          ½ medium banana

–          2 T shredded unsweetened coconut

Morning Snack:

Lunch:

Afternoon Snack:

Chocolate covered pretzels are my absolute favorite! Moderation. Moderation.

I’m not sure what’s for dinner yet, it’s make it yourself night which means I only have to cook for me. Veggies are calling my name since last night’s soup and dinner the night before were both kind of heavy. Apparently hubby is planning a mean bowl of macaroni for him.

I must get going, I’ve got some Crockpot chili to cook for tomorrow’s lunch (we have a birthday in the office, we’re having Frito pie).

I’m definitely going to take some time out for myself and relax tonight and you should too!

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One Comment leave one →
  1. February 11, 2011 6:27 PM

    Hmmmm…. don’t think I could stop at 3 chocolate covered pretzels 😦

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