6-miles (TREADMILL WORKOUT) – COMPLETED
I am actually in the office today. I have a few days where I have to leave early and come in late, so I figured I would work a few hours to make up some time. They really don’t mind if I have to leave early or come in late, but personally for myself, I would rather not take advantage. ALSO, since it’s raining, I figured I wasn’t really wasting a beautiful day.
Workweek’s been busy, but I’ve managed to get a lot of running in (Mon. 3-mi; Tues. 4-mi; Wed. 10 miles, Thurs. Weights and 6 miles today). I started a new treadmill program (5-weeks) before marathon training starts. It’s pretty good so far.
Workout 1; Day 1 (Wed. 6/1/16)
1-mile Warm-up
Segment #1
30 seconds @ 6.2 + 4% incline (1-min recovery 0% incline)
60 seconds @ 6.2 + 4% incline (1-min recovery 0% incline)
90 seconds @ 6.2 + 4% incline (90-second recovery 0% incline)
30 seconds @ 6.2 + 6% incline (1-min recovery 0% incline)
60 seconds @ 6.2 + 6% incline (1-min recovery 0% incline)
90 seconds @ 6.2 + 6% incline (1-min recovery 0% incline)
Segment #2
30 seconds @ 7.2 + 0% incline (1-min recovery)
60 seconds @ 7.2 + 0% incline (1-min recovery)
90 seconds @ 7.2 + 0% incline (90 second recovery)
30 seconds @ 7.7 + 0% incline (1-min recovery)
60 seconds @ 7.7 + 0% incline (1-min recovery)
90 seconds @ 7.7 + 0% incline (1-min recovery)
Segment #3
30 seconds @ 8.3 + 3% incline (1-min recovery 0% incline)
60 seconds @ 8.3 + 3% incline (1-min recovery 0% incline)
90 seconds @ 8.3 + 3% incline (1-min recovery 0% incline)
1-mile cool down.
I also ran at lunch time this same day. I figured I had to take advantage since (1) it was nice outside; (2) I didn’t have to pick up Lili; and (3) it was Global Running Day!
Yesterday I did arms and abs. I was interrupted a few times by my love bug.
He was either sitting on my back while I was holding planks or doing push-up, or laying on my belly while I did crunches. You can’t get mad at his cute face though.
Today I ran the second treadmill workout.
Week 1; Day 2 The Pyramid (6/3/16)
Warm-up 1-mile
Segment #1:
90-seconds @ 7.2 + 3% incline (Recovery 1 min)
90-seconds @ 7.4 + 2% incline (Recovery 1 min)
90-seconds @ 7.6 + 1% incline (Recovery 1 min)
90-seconds @ 7.6 + 2% incline (Recovery 1 min)
90-seconds @ 7.6 + 3% incline (Recovery 2 min)
Segment #2
60-seconds @ 7.8 + 4% incline (Recovery 1 min)
60-seconds @ 8.0 + 3% incline (Recovery 1 min)
60-seconds @ 8.2 + 2% incline (Recovery 1 min)
60-seconds @ 8.4 + 1% incline (Recovery 1 min)
60-seconds @ 8.4 + 2% incline (Recovery 1 min)
60-seconds @ 8.4 + 3% incline (Recovery 1 min)
60-seconds @ 8.4 + 4% incline (Recovery 2 min)
Segment #3
30-seconds @ 8.6 + 5% incline (Recovery 1 min)
30-seconds @ 8.8 + 4% incline (Recovery 1 min)
30-seconds @ 9.0 + 3% incline (Recovery 1 min)
30-seconds @ 9.2 + 2% incline (Recovery 1 min)
30-seconds @ 9.2 + 3% incline (Recovery 1 min)
30-seconds @ 9.2 + 4% incline (Recovery 1 min)
30-seconds @ 9.2 + 5% incline
Cool-Down 1-mile
Such a great workout. I have a longish run tomorrow and then my 3rd treadmill workout on Sunday.
On another note, Pedro bought me wireless earbuds and I LOVE THEM. First of all, I should mention that earbuds don’t work well with me. They constantly fall out and it just becomes such a nuisance. I need the ones that clip onto your ears.
AMAZING!!!! The features are:
Wireless connection
6-hours rechargeable battery
Built-in Microphone
SWEAT RESISTANT (this is my favorite part because I sweat a lot)
Carrying EVA Case
I usually have the big bulky wireless headphones, but these are so great. Light, easy and they don’t fall out of my ears!!! Now, I don’t normally run with music, but since I’ve been doing a lot of solo runs these days, I’m glad to have the option to run with music.
Do you run with music? Have you tried wireless headphones/earbuds?
HAPPY FRIDAY!!! I have about an hour left before I scoot out of here.