Tuesday: 5 mile treadmill run / 30 minute spin
Wednesday: 4 mile hill run on treadmill / upper and lower weight / yoga
Thursday: 10 mile run outdoors with a mix of hills and flats
In no way does this girl love the treadmill but I realized I needed to make peace with this machine because it allows me to fit in more training in a shorter amount of time. The hill workout training was a new plan I decided to follow this week and it kicked my butt!
10 min. warmup
3% grade for 90 seconds
3 minute recovery
5% grade for 60 seconds
2 minute recovery
7% grade for 30 seconds
2 minute recovery
Repeat 3 times. Followed by a 5 minute recovery at the end.
I managed to hold a 9 minute pace during the workout portion but it was a challenge. That last grade increase really gets the heart pumping. Yoga was great and I attempted some new poses. Attempted being the key word. The 10 miler this morning was good. Cold outside with some slight wind gust but doable.
Tomorrow I will take an off day. Having my test ran and will find out if I have a green light for race day in two weeks or not. Love my doctor... he is a runner as well. He understands me :)
Hope you are all having a rockin week out there!
Robin
10 comments:
Fingers crossed with the Doc'.
Enjoy your rest day, they are highly underrated amongst the ECD family!
The treadmill is another useful tool in our arsental! I was playing with the grade today, and every grade raised my heart rate about 5-8 points! Neat stuff!!
Great workout week! I've not run very much on the treadmill but it sounds like a good opportunity to get in some "hill work" Congrats on a great week.
I hope that you get good news from the MD.!! :-)
Good luck with the doc. I've been axiously waiting for it...although I am sure not close to how you have been :)
I'll keep you in my prayers that the Doc gives you the green light. I agree that the mill has become a "necessary evil" when it comes to running. Hate to have to use it,but it does serve a purpose.
I know that I am a total freak...but I love incline workouts on the treadmill! I know the hills are longer than what is around me and it forces me to actually do the hills versuses running a street over and skipping it.
GOOD LUCK with the Dr!! Let us know how everything goes :-)
Wow, great workout. Sounds tough. Good luck with the doc!
Glad you have a doctor that understand running! That is so important!
I'm baaacccckk....
Yes, you know the story.
Great job on that hill workout, sounds challenging but, in the end - you kicked some tail!!
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