Thursday, January 31, 2008

Mixing Up the Hills

Workouts have gone well this week.

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!


Who is SLB+? said...

Fingers crossed with the Doc'.

Enjoy your rest day, they are highly underrated amongst the ECD family!

Wes said...

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!!

Chris said...

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.!! :-)

Lori said...

Good luck with the doc. I've been axiously waiting for it...although I am sure not close to how you have been :)

Dana said...

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.

Amanda said...

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.

Marcy said...

GOOD LUCK with the Dr!! Let us know how everything goes :-)

jen said...

Wow, great workout. Sounds tough. Good luck with the doc!

J~Mom said...

Glad you have a doctor that understand running! That is so important!

Mendy said...

I'm baaacccckk....

Yes, you know the story.

Great job on that hill workout, sounds challenging but, in the end - you kicked some tail!!