The adventures of an unlikely pair. Follow us if you dare....

Friday, July 29, 2011

The one with an improvised workout

Yesterday I spent time researching different speed and fartlek workouts to do on the treadmill. I found a couple of really cool treadmill workouts that I’m excited to share. I got really excited about the different things I found and picked out one to do that night when I got to the gym. But then I was thrown a curve ball….
Question #1: What do you do when your plans to go to the gym after babysitting take a hit when you find out the parent’s will be home an hour later than you had planned (they said 10 at first, then 11)?
Answer: Change into your workout clothes anyways and once you put the kids to bed take full advantage of their huge living room and 6lb weights that you found by doing this:
§  Walking lunge to balance with bicep curl to shoulder press (20 reps)
§  Pushups (15 reps)
§  Tricep dips (12 reps – I was sore from the night before)
§  Plie’ squats with weights (15 reps)
§  Knee ups with weights (15 reps each leg)
§  Side leg lifts (15 reps each leg)
§  Crunches (15 reps)
I did this three times through and my heart rate was super sky high! Great improvised workout indeed!
But then at 9:15 I get a text saying they will be home in 10 minutes….
Question #2: Now that you actually have EXTRA time do you go to the gym and do the treadmill workout you were so excited about or do you feel happy with the improvised workout?

Maybe this picture answers your question! I went to the gym and did this treadmill workout

Warm up
5 minutes - walk/slow jog at 3.5 MPH, at a 7% incline.
One mile
Run at 6.0 MPH, at a 1% incline.
Rest Set
Slow it down to 5.0 MPH and run for 3 minutes.
Work Set
Speed up to 6.8 MPH for 30 seconds.
Rest Set
Go back to 5.0 MPH for 3 minutes.
Rest/Work Sets
Keep repeating the 3 minute/30 seconds intervals until the clock reaches 25 minutes.
One mile
Run at 6.0 MPH for another mile.
Cool down
Slowly jog for 5 minutes at 3.5 MPH at a slight incline (5% to 7%).

Holy freaking moly that workout was stellar and brutal all at the same time. I admit I was a bit nervous at first because when I run on the treadmill I can hardly do 5.5 mph consistently so when I saw the 6.0 for 1 mile I was freaking out but decided to just go with it. I am so glad I did because not only did I not stop throughout this whole workout, I also thoroughly enjoyed being able to slow the pace and at times thought I was going too slow. The 30 second intervals were awesome. And time flew by so quickly! I am in love with this little devil! The highlighted portion I skipped because I only had 30 minutes since I needed to go home and start packing for my trip today,

 but I got a good enough workout, so much so that I was already feeling super tight before I even got home!
That being said I figured this was a good time to bring out the new muscle rub and give it a try. I think that stuff comes straight from running heaven if there ever was one.

I put it on immediately after I showered and oh my goodness it was crazy! I admit, I have never used muscle rub or icy/hot or any of those types of things. It was so bizarre the sensation it gave my legs. I’m sure I sound like an idiot not knowing what this feels like but my muscles felt warm yet a cool tingle all at the same time; it actually took me a little while to fall asleep because it felt so weird! But when I woke up this morning I felt amazing! My muscles are tired, but they are definitely NOT sore!!! I must buy a lifetime supply stat!
I hope you all have a wonderful Friday and a great weekend! I’m headed south at noon with my best friend to go visit our other best friend. I’m super excited to be able to spend time with them!!
Be looking for more treadmill workouts to come!
Oh, and I almost forgot. This was posted by the elevators at work this morning

Let me know if you need anything and I'd be happy to pick something up for you!


Erin said...

Great job with the workouts! Fartlek runs are one of my favorite types of interval workouts. Enjoy your weekend!

Sean and Rain Gowens said...

Nice workout! You are so dedicated! 9pm comes around and I am asleep! Hope you had a good time with your friends!