So
my supposed 8 mile run yesterday. Not so
much. It was one of those horrible
runs. Not just tight, not just
tough. Impossible. A run where it felt like everything was
against me and like continuing on would be worse in the long run. Before when I had days like this, as awful as
they were, I would try to push through.
However, now that I am marathon training I look at the big picture. If this run is so bad it is actually hurting
me more than helping me is it worth it?
In the long run the answer was no.
I am just getting back on track from multiple months off and I'd really
been amping up the distance pretty quickly.
Maybe this was my body's way of saying slow down! So after a one mile I stopped. I didn't quit completely, instead I walked 4
more miles casually and gave my body time to rest up. I am looked at the bright side one bad day didn't
have to make two and I'd kill it the next day so tonight it was on.
I
was ready to go, and it was rainy. A
run while it is sprinkling, fine; however, running if it is pouring and my
socks get all super squishy, miserable.
I had a gym membership for the past few years for days like today, but
cancelled it in November to save money since I was marathon running so much
with T. Then I tried Cross Fit for about
a month in January before I got injured and at this point I can't lift more
than a 5 pound weight so Cross Fit is out.
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| FYI - I could never do pull ups like this chick, you go girl. I was kind of a Cross Fit reject. I blame it on the super long monkey arms, that is a big distance to pull |
 |
| I could lift a bit, like maybe the bar plus a tiny weight, not this bad a**. However, I felt like I was getting stronger. Now attempting to press 10 pounds dominates me. |
Then
I remembered getting an email from the HOA about the new pool/fitness room key
and it hit me… I have access to a free fitness room for days like this. Shut the front door! So after living in my condo for almost 7
years I ventured the 2 building over for the first time and found a room the size
of my living room with 2 old treadmills, an elliptical, bike, weight machine,
bench, and free weights from 5-50 pounds.
It is nothing fancy, but considering my complex is the size of a shoebox
I guess what else is to be expected, so I considered it a win. Look on the bright side people, it's the little
things in life.
I
used today, my first treadmill run since I ditched my gym membership 6 months
ago, to do some interval work. I am
better at intervals and speed on a treadmill then outside. If I try to speed it up outside I tend to
fall back into my happy (much slower) marathon pace. The treadmill - now that is a motivator - slow
down, fly the heck off, and hit the wall behind you. That puts some spring in my step. This is the interval program I used to do
before. I did a modified version of it
tonight. (Only got up to an 8.0.) I hope to be back to the full version
soon. I didn't get it from anywhere, it is
just what I like to do when I am not running my long runs.
 |
| Post workout = Beat |
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| And trying not to fall over. If you do this right you should look like hell. |
Abby's
Interval Mountains (speed/interval time/total time)
*Side Note -
I hate the treadmill, but the constant changes in this workout have you
focused on just the one next minute and things fly by much faster. Try it!
4.0/1 min/1
min
4.5/1 min/2
min
5.0/1 min/3
min
5.5/1min/4
min
6.0/3 min/7
min (base)
6.5/1
min/8min
6.0/1 min/9
min
6.5/1 min/10
min
7.0/1
min/11min
6.5/1 min/12min
6.0/1 min/13
min
6.5/1 min/14
min
7.0/1 min/15min
7.5/1 min/16
min
7.0/1 min/17min
6.5/1 min/18min
6.0/1 min/19
min
6.5/1 min/20
min
7.0/1 min/21min
7.5/1 min/22
min
8.0/1 min/23
min
7.5/1 min/24
min
7.0/1 min/25
min
6.5/1 min/26min
6.0/1 min/27
min
6.5/1 min/28
min
7.0/1 min/29min
7.5/1 min/30
min
8.0/1 min/31
min
8.5/1 min/32
min
8.0/1 min/33
min
7.5/1 min/34
min
7.0/1 min/35
min
6.5/1 min/36min
6.0/2 min/38
min (reestablish base)
9.0/30 sec/38.5
min
6.0/1 min/39.5
min
9.0/30 sec/40
min
6.0/1 min/41
min
9.0/30 sec/41.5
min
6.0/1 min/42.5
min
9.0/30 sec/43
min
6.0/1 min/44
min
9.0/30 sec/44.5
min
6.0/2 min 30
sec/47 min (cool it down)
5.5/1 min/48
min
5.0/1 min/49
min
4.5/1 min/50
min
Walk longer
if you need to in order to cool down. This
workout should leave you torched and dripping more sweat that a street walker in Sunday service. If you don't feel like you are about to fly
off the back of the treadmill ala America's Funniest Home Videos every time you
switch back and forth between the 30 second bursts at the end that means you
need to be going faster (because you're
speedier than me). If done right this
workout will push you. It's got the
distance someone like me who prefers distance running likes, but also a great
variety or speed in it.
