FRIDAYYYYY

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.

friday

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.

workout

workout 2

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. 

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