Halloween Hangover Treadmill Run

Shoes

This run was inspired by all of the Reeses Peanut Butter Cups I plan on consuming after my children are in bed. I already have my daughter on the hunt for those tasty orange squares (#eatallthereeses) when she is Trick or Treating. So today, we are going to activate and build our fast twitch muscle fibers, enabling those powerful bursts of movement, and in the end, burning off all those delicious Reeses.

Your body contains two types of muscle fibers – Slow Twitch and Fast Twitch. Slow Twitch Fibers help with endurance feats such as distance running. Fast Twitch Muscle Fibers fatigue quickly and consume a lot of energy, i.e. burn a lot of calories, i.e. burn off those Reeses. You can train your body to utilize both types of muscle fibers through different types of training. Today, we will be working on speed.

I am keeping today simple because “Halloween Hangover”, and who wants to be reading lots of instructions when your body feels like peanut butter mush covered in greasy pizza. Don’t you love my analogy? Today (and tomorrow, who are we kidding?) I am going to need all. the. coffee.

Any who, this whole run is on a flat road – incline of 0.0 or 1.0 (your choice! An incline of 1.0 mimics running outdoors).

0:00 – 3:00   4.0 MPH

3:00 – 6:00   6.0 MPH

6:00 – 30:00  Repeat the following 8 times:

  • 1 minute @ 7.4 – 8.0 MPH (pick a speed that is difficult to talk at but not so hard that you want to fall off the treadmill)
  • 1 minute @ 6.4 – 7.0 MPH  (running speed – could maintain this speed for 15 minutes)
  • 1 minute @ 5.4 – 6.0 MPH (this should be a speed you could maintain for 30 minutes)

30:00 – 33:00   Slow Jog or Walk

33:00 – 36:00 Walk at an incline of 3.0

And you are done torching calories!!!

Happy Halloween, Friends! Go enjoy those Reeses 😉

XO,

Sara

Treadmill Tuesday: A Run for Beginners

top / crops / shoes (similar here and here)

Whether you are a new to running, a seasoned veteran, or simply having a day where working out seems like a struggle – this workout is for you! You’ll get in a solid 30 minutes of cardio while building your endurance.

I did this workout on Saturday. The weather was horrible. I was single parenting while my husband traveled. I hadn’t slept well, I never do when I’m home alone. So, needless to say, I wasn’t feeling a workout. Between the rain and lack of sleep I was feeling enormously sluggish. I figured though, that if I could focus and work for 30 minutes, that I could enjoy some Chick-fil-A afterwards.

For this run, you will pick a pace the you can maintain for 20 minutes. You will be at that pace for most of this run.

Here is what to do: (I will put the speeds I used in parentheses)

Warmup: 0:00 – 3:00: Incline 0.0. Speed anywhere from 3.0 – 4.0 (3.5)

3:00 – 13:00: Increase your speed to a jog. For the next 10 minutes, increase your speed by 0.1 -0.3 every minutes. Incline 0.0. (Starting speed 5.5, ending speed 7.0).

13:00 – 15:00: Incline 0.0. Decrease speed anywhere from 3.0 – 4.0. (3.5)

15:00 – 16:00: Incline 1.0. Speed anywhere from 4.0 to 7.0. Pick a speed that you can maintain comfortably for the remainder of the workout. (6.0)

16:00 – 18:00: Incline 2.0. Maintain speed. (6.0)

18:00 – 20:00: Incline 3.0. Maintain speed. (6.0)

20:00 – 22:00: Incline 4.0. Maintain speed. (6.0)

22:00 – 24:00: Incline 3.0. Increase speed by 0.1 to 0.3. (6.2)

24:00 – 26:00: Incline 2.0. Increase speed by 0.1 to 0.3. (6.4)

26:00 – 28:00: Incline 1.0. Increase speed by 0.1 to 0.3. (6.6)

28:00 – 29:00: Incline 0.0. Increase speed by 0.1 to 0.3. (6.8)

29:00 – 30:00: Incline 0.0. Increase speed by 0.1 to 0.3. (7.0)

30:00 – 33:00 Incline 0.0. Walk anywhere from 3.0 to 4.0

And you’re done! You should have hit around 3 miles depending on your speeds. Great work!

In other news, are you in the market for a treadmill? Not sure which treadmill to choose when you are at the gym and have a choice? Check out this article on the best treadmills for walking, running, and training. I found this article really interesting because there are so many subtle differences in treadmills that I never would have even thought of such as a longer belt for runners or the positioning of the speed and incline controls. Since I am not a distance runner, I prefer a treadmill geared toward training. The Horizon T9 comes with tons of different workouts which makes it effortless. You can also customize your entire workout, setting speeds and inclines for different time increments, to build your perfect workout.

Which treadmill would you choose?

Want to see more of my workouts? Comment below and let me know what you would like to see.

Treadmill Tuesday

stroller

I have a love-hate relationship with the treadmill. Actually, it’s more of an accepting relationship since I live in a suburb of Chicago and it snows and gets dark at 3pm six months out of the year.

I was home today with a sick kiddo. About the only thing he wanted to do was be pushed around in the stroller so I took my run outside to a trail near our home.

Those of you who know me well, know that I am an avid Shred415 goer. Since I have been doing it for so long, I can mimic the workouts pretty well on my own. I have been trying to incorporate more hills into my treadmill runs after finding that running hills actually increases your endurance more vs. simply running fast or for long periods of time…It’s also good for the glutes ;).

The workout I am posting below is what I did on Saturday:

  1. 3 minute warm up at a pace you can comfortably run for 20 minutes at. For me, that is around 6.0 on a flat road – 0.0 or 1.0 for your incline.
  2. For the next twelve minutes, increase your pace by .1 to .2 every minute. Stay on a flat road – incline of 0.0, or 1.0 for more endurance. You should end your run at a pace 1.5 to 2.0 faster than your warm up pace.
  3. Cool down for 2 minutes – walk, slow jog, whatever feels good to you!
  4. Now you will begin climbing a hill. Run for 1 minute at your warm up pace (mine is 6.0) on a flat road. Stick with 0.0 for your incline.
  5. Every minute, increase your incline by 1.0 and maintain your warm up pace, or give a small bump in speed (0.1 to 0.2) as needed. Once you have run for a minute at a 6.0 incline, you will begin to bring your incline down.
  6. As you come down the hill, each minute decrease your incline by 1.0, and give yourself a bump in speed of 0.1 to 0.4 – whatever feels good to you.
  7. When you hit an incline of 0.0, give yourself a BIG bump in speed and run for two minutes fast to flush out your legs. For me, this is between 8.0 and 8.5.
  8. Then walk to cool down, stretch out those legs, and you’re done!

 

Did you like my workout? Want more workouts or have questions? Comment below or on Instagram!

XO,

Sara

Treadmill Tuesday

Did you know that you should not ask for a Z-Pak when you go to the doctor? Apparently, the antibiotic can carry heart risks. Too bad. I do love me some antibiotics. Maybe that has something to do with why I am sick all the time. I always end up on the treadmill at the gym that is directly in front of the TV that plays ABC World News with Diane Sawyer. Today, I had to watch the disturbing news about my beloved Z-Pak, last week it was the outbreak of an antibiotic resistant strain of bacteria that is spreading through hospitals and nursing homes. I’m immediately envisioning ‘”The Twelve” happening in real life. CDC, I hope you are on top of this one. We don’t need any Virals running down Lakeshore Drive. Lucky for me, there were puppies on the TV to my right.

I was also fascinated with the ginormous man running on the treadmill next to me. His legs easily had two feet on mine. For every mile that I ran, he ran two. By the time I hit three miles, he had run six. Amazing. He wasn’t seriously running a four minute mile, was he? Yup, he sure was. Didn’t even seem to break a sweat, either.

This past week, I’ve noticed some swelling in my outer right thigh. I think it might be scar tissue building up, or maybe just a strain, which means I am in dire need of a deep tissue sports massage. That’s what I’m telling Dean at least. Any recommendations where I can get a good one in the South Loop? So I took it easy on the sprinting this weekend due to my leg. Instead, I hit a few Pilates classes with the gorgeous Selena at Posture Perfect Pilates, and was able to do some easy four mile runs outside. But only in Chicago can it be sixty degrees one day, and thirty five the next.  Chicagoans, what is with this weather?! It was snowing when I left work today, so onward to LA Fitness it was.

I wasn’t sure what kind of running mood I was in when I got to the gym. I usually try to plan out my runs beforehand but today I decided I was just going to wing it. I was sleepy this evening and unmotivated. My student teacher is teaching my class all this week. That means a lot of sitting for me. I am so not used to sitting all day. I do not know what to do with myself. I don’t know how people manage to sit at a desk all day! I snacked non-stop, and never got full. I ate a lot of chocolate and drank a bunch of Diet Coke. Felt very blah. Granted, my job is usually very physically exhausting – there are days I don’t sit down for ten hours, and don’t eat, use the bathroom, drink water, etc., etc. But the day goes so fast. There is a good reason I forget to take care of myself. I am keeping 32 six year olds happy.

Any who, here’s what my run looked like today:

0:00 – 3:00   3.9 MPH

3:00 – 6:00   6.0 MPH

6:00 – 30:00   1 minute @ 7.8 MPH then 1 minute @ 6.5 MPH (12 times)

30:00 – 36:00   7.0 MPH

36:00 – 39:00   3.9 MPH

39:00 – 54:00   3.6 MPH @ 3% incline

Who’s gearing up for St. Patty’s day this weekend? I dug up my green tee, and am mentally preparing myself for feeling awful on Sunday. Getting old is no fun.

Where da gold at?

Happy Tuesday!

🙂

Treadmill Tuesdays – An After Work Run

I forgot to eat lunch today. It was just one of those days. It’s ISAT week at school, and the schedules are all shifted around to accommodate for testing. All you teachers know – this is the longest week ever! My students and I now eat lunch at 10 am. Well, needless to say, I was not at all hungry for lunch so I didn’t eat (and neither did most of my students), and figured I’d find some time later in the day to quickly eat. Well I just plain forgot, and I realized it when I was running today and couldn’t figure out why I felt like fainting. Ooops. I need a mental health day. It was not a great run. I lifted weights instead.

One of the things I hate most, is getting to the gym for a run after 6 pm.  The later it gets, the more my motivation to move my body wains, and the more I’m thinking about what to pick up at Whole Foods for dinner. I tell myself, “I’ll run fast for thirty minutes, and then I can go home.” Once I hit the 30 minute mark, I can usually make myself keep going. I planned a run that would make the time go quickly, and get me home at a reasonable hour. Here’s what it looked like:

0:00 – 3:00   3.9 MPH

3:00 – 6:00   6.0 MPH

6:00 – 7:00   7.5 MPH

7:00 – 9:00   6.5 MPH

9:00 – 10:00   7.6 MPH

10:00 – 12:00   6.6 MPH

12:00 – 13:00   7.7 MPH

13:00 – 15:00  6.7 MPH

15:00 – 16:00   7.8 MPH

16:00 – 18:00   6.8 MPH

18:00 – 19:00   7.9 MPH

19:00 – 21:00   6.9 MPH

21:00 – 22:00   8.0 MPH

22:00 – 24:00   7.0 MPH

24:00 – 30:00  6.5 MPH

Then 15 minutes on the elliptical for a cool down. One more stop at Whole Foods salad bar, and The Twelve is calling my name. Tonight I mixed together Apple Almond Quinoa + Detox Salad + Edamame. Yum!

Is it the weekend yet???

Treadmill Tuesdays

Today was a day unlike any other. It got me thinking, “Where would I be without my wonderful colleagues that I go to battle with each day?” You make each day bearable, you help me see and laugh at the ridiculousness that consumes our daily lives. The work we do is not easy. We are fighting a battle we have a great chance of losing. Public education is on the brink of demise. Throw into the equation gang violence, turf wars, a lack of funding and resources, overcrowded classrooms and you’ve got yourself a recipe for disaster. Unless you work with people as wonderful and dedicated as I do. Then you might have a chance at making a difference, of winning this uphill battle.

After today’s emotional roller coaster, I was in need of a good run. Sweat out the frustration! I left work later than usual, my room still in disarray and work needing to be done. I don’t know where the time went this afternoon! And did I mention that my classroom had no heat? So after all of today’s drama, I’m affectionately terming today, “‘Treadmill Tuesday”.

Today’s run was all about getting it done, and getting it done quickly. I wanted a bowl of warm soup, my sweatpants and fleece socks. Here’s what my run today looked like:

  • 0:00 – 3:00   3.9 MPH
  • 3:00 – 6:00   6.0 MPH
  • 6:00 – 7:00   8.0 MPH
  • 7:00 – 8:00   6.0 MPH
  • 8:00 – 11:00   6.2 MPH
  • 11:00 – 12:00   8.1 MPH
  • 12:00 – 13:00   6.0 MPH
  • 13:00 – 16:00   6.3 MPH
  • 16:00 – 17:00   8.2 MPH
  • 17:00 – 18:00   6.0 MPH
  • 18:00 – 21:00   6.4 MPH
  • 21:00 – 22:00   8.3 MPH
  • 22:00 – 23:00   6.0 MPH
  • 23:00 – 26:00   6.5 MPH
  • 26:00 – 27:00   8.4 MPH
  • 27:00 – 28:00   6.0 MPH
  • 28:00 – 31:00    6.6 MPH
  • 31:00 – 32:00   8.4 MPH
  • 32:00 – 39:00   6.5 MPH
  • 39:00 – 45:00   3.6 MPH @ 3% incline

Looks confusing, I know. It made a lot more sense while I was doing it. There is a method to my madness!

And to top off the day, the cat sh*t in Dean’s new Cole Haans. We have no idea how she managed to do it. Dean actually asked me if I thought she brought it there herself. Yup. She definitely did. Along with her blanket and her cane. She really is the worst creature on the planet.

Did anything funny happen to you today?

🙂