workouts

Another day of indoor workouts…

It is -9 here right now, -20 with the windchill.

Good news ~ school was canceled, so I am home with my little guy ūüôā ¬†Also had some time to Pinterest running stuff! ¬†Loving FitSugar right now.

Bad news ~ too cold (again) to run outside!

With the Cap City Half Marathon training beginning in mid February, I’m trying to run at least 3 miles, 3-4 times per week to get my base building in. ¬†Those were the orders I’ve given my running group, so I need to be a good example! ¬†I don’t belong to a gym currently, so for now, I head to my basement for another indoor workout. ¬†I’ll show you a ‘before’ picture of the basement sometime soon and you’d understand why I have to really motivate myself to head down there. ¬† I hope to have an ‘after’ picture by Spring! ¬†We don’t plan on doing a total renovation (yet) but at least fix it up so its a bit more cozy down there. ¬†Here is the treadmill workout I plan to do today…

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The only things I will alter are the 4.0 segments. ¬†Since I want to jog for a minimum of 30 minutes, I’ll substitute 6.0 in those spots. ¬†I don’t usually walk to warmup, but I do often walk at the end to cool off, so I’ll add a 5 min 4.0 walk at the end. ¬†Mixing it up (changing the speed and/or incline) not only burns more fat, but also breaks up the boredom of the treadmill. You break your run into smaller chunks.

After the run, I will STRETCH (don’t skip this step!) and I also plan to do an indoor mini-circuit to get in some toning. ¬†Maybe something like this…

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Loving this time off school, but looking forward to the sunshine and running outdoors again soon.

I’ll just daydream about it for now! ¬†In 8 weeks, we will be in Mexico and I’ll be doing this….

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Weekly workout

As promised, we will try to feature a new WEEKLY WORKOUT to keep things fresh around here. ¬†The same old, same old is not only B-O-R-I-N-G, but your body adapts to a particular workout and then plateaus. ¬†This week, try an interval run. ¬†pumapunisherThe PUMA PUNISHER is an example, thanks to LiveLifeActive.com for sharing. ¬†Personally, I think 10 is too fast and 5 is too slow, so I’ll modify it to fit my running needs (prob 8.0 as max and 6.0 as min).

Here is another example for a 30 min workout, compliments of slimsanity.com…

30 minute race pacing treadmill workout

Adjust to YOUR needs and remember, only try intervals if you’ve been running consistently without problems.

You could also keep the speed constant and adjust the incline. ¬†Or if you’re outside (meaning you live in the South or West or are crazy, as its been -15 here recently!) you could just pick up your pace for one-three minutes, then slow back down. ¬†

If I get overly ambitious, maybe I’ll create my own and post it (after successfully completing it, of course).

Happy (speed) running!