As I was pounding out yet another boring treadmill workout at Star Hill this past week, I started thinking of all of you. You may be surprised to know how often I think of most of you during my workouts. I too need to be motivated and inspired and when I think of how hard some of you work or the personal obstacles you overcome it helps me push a little harder and go a little longer.
I know that for many of you this winter has been a very challenging time to stay motivated. The amount of runs I’ve had to do on the treadmill is just absurd and I think I’ve come to the conclusion that I won’t be ready for my half-marathon at the end of February and it’s mostly due to this &^%$# SNOW!!! It was because of my disgust for the treadmill and snow that I started reading some of the emails I receive this time of year about “treadmill workouts”. Most any other winter I would probably laugh and delete them as I happily run outside in the cold and don’t need to push a button to do hills! However, this winter I have needed some inspiration. Sure I can make-up an interval workout of my own but, not unlike many of you who hire me to work you out, there’s something really great about someone else coming up with the plan and you just following it. So, this brings me to this past Thursday when, treadmill hill workout in hand, I began another 7 miler on the “dreadmill”.
The workout starts out easy enough: 10 min easy; incline 1%
Perfect. I can do that. In fact it’s HARD for me to do that because I like to start snappy and with energy with the incline at least to 2.0%, but ok, I will do as I’m told.
Next segment; 5 minutes at 2%. Now I’m stating to think this was a bad idea and I need more of a push then this and I can come up with something more challenging on my own. But, I take a deep breath and continue on. Next segment; 3 minutes at 5%. Ok! Now we’re talking. This is starting to feel good. I push on to 2 minutes at 8% - whoa, ok, deep breaths, I can handle this. Next segment; 3 minutes at 5%. This is good, we’re going back down, time is passing and I’m breathing heavy – I like it. Hold on…does the next segment read “2 minutes at 8%?” I’m going back UP? Holy crap, this is getting hard. Surely after this I go back down…uh yeah but only to 5% for 3 more minutes! Mercifully I then go back to 2% for 5 more minutes and let me tell you, 2% now feels like I’m going DOWN hill!! The workout ends as it began with 10 minutes at 1%. In total, it’s a 43 minute workout and it’s awesome!!!
As I was huffing and puffing I thought that I should certainly pass this along to all of you with a challenge:
You shall be rewarded with not only a better fitness level but either a VITA half-zip techwick long-sleeve OR 3 FREE group fitness classes – your choice.
Now, don’t get caught up in pace. The pace says “45 sec per mile slower then 10K race pace” which I’m sure most of you have no idea what that is and that’s fine. Just work at a challenging level and hold it! Try not to decrease your pace even as you’re trudging up those 8% grades.
Now get out there and RUN BABY!!!
Here’s the complete workout so you can print it out:
Time Pace Incline
10 min easy 1%
5 min 45 sec/mile slower then 10K pace 2%
3 min 5%
2 min 8%
3 min 5%
2 min 8%
3 min 5%
5 min 2%
10 min easy 1%
Next month I’ll have something for you “non-runners” not to worry!
